






iP^ 




CALISTHENICS 



LIGHT GYMNASTICS 



FOR HOME AND SCHOOL. 



BY ^ 

ALFRED M. A. BEALE. 



)5^ ^ 



^ 



PROFUSELY ILLUSTRATED 



S. ML. SPEDON 




NEW YORK: 
EXCELSIOR PUBLISHING HOUSE, 

29 AND 31 BEEKMAN STREET, 
J). 



Copyright, 1888, by 
EXCELSIOR PUBLISHING HOUSE. 



PREFACE. 



This little work is in nowise intended to be a tech- 
nical treatise, but is simply an endeavor to present in a 
plain, easily-understood manner those exercises which 
are particularly suitable for children either in classes at 
school, or at home individually. 

The exercises will be found arranged in such manner 
as to follow each other as they become more difficult, 
beginning with the simple movements of the limbs and 
body, without apparatus, and ending with the most 
difficult and at the same time most useful of accom- 
plishments — swimming. 

Of late years, much has been done to render calis- 
thenic exercises not alone useful, but also beautiful, and 
the result has been the production of " Broom Drills," 
" Handkerchief Drills," " Fancy Marches," etc., per- 
formed by young ladies or children, with the greatest 
success. It has been the author's endeavor to present 
these exercises in the most concise manner, to the end 
that they may be taught and acquired without confu- 
sion or misunderstanding on the part of teacher or 
pupil. 

As a work of this kind would be useless without 
drawings illustrating the various movements, and still 

(3) 



4 PREFACE. 

more useless if the illustrations were imperfect, it be- 
came necessary to resort to instantaneous photography. 
By this means each exercise was accurately photo- 
graphed from the living subject. The excellence of the 
wood-cuts, which were drawn from the photographs, is 
due to the skill of Mr. S. M. Spedon, to whom the 
writer is much indebted for his hearty co-operation in a 
somewhat difficult task. 

Although conscious that all that can be done has 
been done to make this work both instructive and in- 
teresting, it is with trepidation submitted to those 
awful little critics, the children. 

Alfred M. A. Beale. 

New York, 1888. 



CONTENTS. 



PART I. 

PRACTICE OF THE ELEMENTARY EXERCISES. 

PAGE 

First Position lo 

Walking lo 

Movements of the Head ii 

Bending or Inclining the Head 1 1 

Movements of the Arms 12 

Movements of the Trunk 14 

Balancing Positions 17 

Exercises with Assistance or Resistance 19 

PART II. 

APPARATUS. 

DUMB-BELLS 21 

Wands 22 

Indian Clubs 22 



PART III. 

DUMB-BELL EXERCISES. 

Chest Exercises 24 

Shoulder Exercises 31 

Elbow Exercises 32 

Arm and Hand Exercises 34 

Knee Exercises 38 

Exercises of the Leg and Foot 40 

^5) 



6 CONTENTS. 

PART IV. 

WANDS. 

PAGE 

Wand Exercises 42 

Combined Exercises 55 

PART V. 

INDIAN CLUB EXERCISES 64 

PART VI. 

BROOM DRILL. 

Drill and Plain Marching Movements 71 

The Charge 74 

Movements of Attack and Defense 76 

Thrusts 80 

Lunges 81 

PART VII. 

PLAIN MARCHING. 

Arrangement of Twenty Pupils 84 

In Two Ranks 84 

To March in Line 85 

To Wheel 86 

Commands for Plain Marching 88 

PART VIII. 

FANCY MARCHING. 

Change of Single into Double File 94 

Telling Off 95 

Change of Single into Triple File 97 

Break Rank or Break File . . 99 

Wheeling 100 

Combination of Marching and Running 102 



CONTENTS. 7 

PART IX. 

FENCING. 

PAGE 

The Foil io6 

The Guard io6 

Carte io8 

Tierce 109 

Seconde , , , 1 10 

Prime iii 

QuiNTE 112 

PART X. 

DRESS 114 

PART XI. 

EXERCISES OF STRENGTH AND ENDURANCE. 

Carrying Weight 116 

Throwing the Discus 119 

Climbing 121 

Kinds OF Climbing 121 

The Ladder 121 

The Inclined Board 121 

The Upright Pole . 122 

The Mast , 123 

The Slant Pole 1 23 

The Horizontal OR Slightly Inclined Bar 123 

The Rope Ladder 124 

The Upright RcPE 125 

The Oblique Rope 126 

The Level Rope 1 26 

Climbing Trees 126 

Swimming — 127 

Preparatory Instructions 128 

Attitude 128 

Action of the Hands 1 28 

Action of the Feet. 129 

Place and Time 130 

Dress... i, 132 



8 CONTENTS. 

Swimming — continued. . pagi- 

Aids 132 

Cramp 133 

Entering the Water 134 

Buoyancy in the Water 134 

Attitude and Action in the Water 138 

Respiration in Swimming 139 

Coming out of the Water 139 

Upright Swimming 140 

Bernardi's System 140 

Treading Water 144 

Back Swimming 144 

Floating.. 146 

Side Swimming 146 

Plunging 147 

Diving , 148 

Thrusting 149 

Springing 150 

One-Arm Swimming 1 50 

Feats in Swimming 151 

PART XII. 

MUSIC. 

Rogue's March 152 

Quickstep 152 

Quickstep 154 

School Quickstep 155 

Drill 156 

Attention , 157 

Forward 1 57 

Halt 1 57 

Quick Time 157 

Charge , 157 

Fours Right 158 

Fours Left 158 

Fours Right About 158 

Fours Left About 158 

Face to Rear 1 59 

Company Right Wheel 1 59 

Company Left Wheel 1 59 



BE ALE'S CALISTHENICS. 



PART I 



THE PRACTICE OF THE ELEMENTARY 
EXERCISES. 

CalisTHENIC exercises being designed to promote 
grace, beauty, and strength, it is of primary importance to 
acquire thoroughly the art of carrying oneself properly ; 
of being able to sit with the body erect and of standing 
with the figure perfectly balanced, which is the case only 
when the centre of gravity is where nature designed it 
to be — directly over the heels. 

To gain this much-to-be-desired end, the pupil will 
practice the following exercises, not dropping them 
because the results are not immediately apparent ; as 
in the case of an incorrect habit of posture, some time 
must necessarily elapse before the muscles resume their 
normal conditions. The slight exercise of perseverance 
required will be well rewarded by the consciousness of 
personal grace, the condition attained verifying the 



10 



beale's calisthenics. 



physical aspect of the dictum that 
" man is the noblest work of God." 

First Position. 

This is the fundamental position, as 
all drill exercises begin with it. The 
heels are together, the feet turned out- 
ward, forming a right angle between 
them ; the knees straight ; the arms 
well down and close to the body ; the 
fingers close to each other, with the 
thumbs in front ; the head straight, 
with the base of the skull directly 
over the heels; and the shoulders 
set backward, without exercising any 
strain to do so, however, and the 
eyes straight. 
The word of command is — ATTENTION ! (Fig. i.) 




Fig. I. 



Walking. 

The length of step for girls is usually twice the length 
of the foot (Fig. 2). For boys and men, three times, 
and often four times the length of the foot is used. 
This should be practiced by placing the feet alternately 
forward and backward, resuming afterward their original 
position. In walking, care should be taken not to lift 
the heels too high ; to prevent this, recourse is had to 
the " goose step," where the pupil stands upon one 




BEALe's calisthenics, II 

foot and places the other backward and forward, but 

always keeping the sole of the 

foot level with the ground. A 

good walker will throw no mud 

upward with the heels, while 

those who walk improperly 

will have their clothes quickly 

ruined in bad weather. 

This exercise should be exe- 
cuted at the command : Right 
(or left) FOOT : FRONT ! RiGHT Fig. 2. 

(or left) FOOT: rear! The 

first two words of the command extending to the 
colon ( : ) are to prepare the pupil ; the motion to 
front or rear begins only at the word Front (or 
Rear), continued by the teacher counting One, Two ; 
One, Two, evenly, until Halt is called, when the 
pupil will place the heels together and resume posi- 
tion, as in Fig. i. 

Movements of the Head 

Should always be executed in slow time ; the body 
should remain erect and immovable. At the command 
Head right : turn, the head must be slowly turned, 
without inclination, until the chin is well over the 
shoulder. 

Bending or inclining the Head 
Is too simple to require explanation ; care, however, 
should be taken not to frown when the eyes are turned 



12 



BEALE*S CALISTHENICS. 



upward with the head. The eyes should always look 
out of the head straight. 

Movements of the Arms. 

There are five principal movements of the arms. 





Fig. 3- 



Fig. 4. 



The first movement (^\g. 3) is the upward bend. The 
arm from the shoulder to the elbow is kept rigidly against 
the body, while the forearm is raised upward, the hands 
bent forward at the wrists until the tips of the fingers 
touch the armpits. 



BEALE S CALISTHENICS. 



13 



The second movement (Fig. 4) is the upward stretch, 
and is a continuation of the first movement. The arms 
should be kept as close as possible to the head. 

The third movement (Fig. 5) is the sideway stretch. 
The arms are fully stretched, both hands being the 
same height from the floor. 




Fig. 5. 



The fourth movement (Fig. 6) is one in which the 
arms are stretched well forward, the palms of the hands 
facing each other. 

The fifth movement (Fig. 7) is the backward stretch. 
The palms of the hands should face away from each 



14 



BEALE S CALISTHENICS. 



other, and the head and body be kept in an erect posi- 
tion. 

All of these movements should begin and end with 
the first position — Attention. 





Fig. 6. 



Fig. 7. 



Movements of the Trunk 

Are performed slowly. 

The first tnovement {Fig. 8) is the downward bend. 
The trunk is gently bent at the lowest part of the spine 
without twisting the body or moving the head, which 
remains in the same relative position to the trunk. 



BEALE S CALISTHENICS. 



15 



This exercise may end when the hands are down level 
with the knees, or be continued until the face is oppo- 
site the knees and the tips of the fingers touch the toes 

(Fig- 9)- 

The second movement consists of the backward bend, in 

which the head is raised slightly upward, the hands 





Fig. 8. 



Fig. 9. 



placed upon the hips, and the body bent backward as 
far as possible (Fig. 10). 

The third movement is an extension of the second ; 
to do it, the right (or left) foot must be advanced to a 
walking position, and the whole arm on the same side 
as the advanced foot raised and extended backward 
with the head and body (Fig. 1 1), 



i6 



BEALE S CALISTHENICS. 



In the fourth position (Fig. 12) the body is bent well 
backward, with both arms stretched upward and back- 
ward. 

The other exercises with the body are bending side- 
ways (Fig. 13). 





Fig. 10. 



Fig, II. 



Turning the body to the right or left without mov- 
ing the feet (Fig. 14). 

Bending the body while turned in either direction. 
Bend the body both forward and backward, placing the 
hands upon the hips. The backward bend may be 
done with the heels together, but in bending forward 



beale's calisthenics. 



17 



the right (or left) foot, according to the direction of 
the turn, must be placed in the rear (Fig. 15), 

Balancing Positions 

Are for more advanced pupils, requiring, as they do, 
considerable strength in the muscles of the feet ; and 




Fig. 12. 




Fig- 13- 



although they are much practiced by children destined 
for theatrical dancing and posturing, they are deemed 
inappropriate for schools, etc., unless executed with 
great moderation. A few seconds will suffice in exe- 
cuting any balancing position, as the whole weight of 



i8 



beale's calisthenics. 



the body is resting upon the toes, the muscles being 
exerted not alone by the weight, but also by the con- 
stant effort required to maintain an erect position. In 
taking the first and principal balancing position, do so 
from the position of ATTENTION (Fig. i) by raising the 
heels slowly, keeping them together and maintaining 





Fig. 14- 



Figr- IS- 



Fig:. 16. 



the erect position of the body. Make no attempt to 
hold the position longer than a few seconds (Fig. 16). 

Raise the right (or left) knee alternately (Fig. 17). 

Raise the right (or left) knee as before, and turn the 
knee sideways to the body (Fig. 18). 

While standing upon either foot, raise the other 



beale's calisthenics. 



19 



directly outward and upward as far as possible, at the 
same time throwing the body backward as a counter- 
balance. While in this position the pupil may turn 
around by gradually shifting the position of the foot ; 
this is, however, somewhat difficult. 

After this exercise resume position of ATTENTION, 
and raise one foot backward and upward as far as pos- 





Fig. 17. Fig. 18. 

sible, at the same time bending the body forward, and 
turn as before ; this is much easier. 

Do all of these exercises several times at each lesson. 

Exercises with Assistance or Resistance. 

These exercises are more difficult, and the pupils 
must be well trained in the previous exercises before 



20 



beale's calisthenics. 



assistance is given or resistance can be used. Fig. 19 
is only to serve as an example of the manner in which 
this is done. 

Two pupils are standing in stride position ; the 
first has the left forearm in Upward Bend position, 
while the second, with his right arm in sideways stretch, 
is holding the left hand of the first. He may offer 
him some assistance while bringing his right arm back 




Fig. 19. 



to the upward bend position ; or the first pupil may 
offer the second some resistance in executing the move- 
ment, which is shown by the dotted lines. 

It is better to execute these last movements with 
several pupils together. By placing ten or twenty in 
the same position as the two boys in Fig. 19, they will 
go through the exercise with more steadiness. 



PART II. 



APPARATUS 



Calisthenic, or, more properly, gymnastic appa- 
ratus, include everything used for that purpose. This 
work being intended for children, it is necessary to de- 
scribe only the following : 



Dumb-Bells. 

That dumb-bells are so popular, is 
due to the fact that they give the most 
exercise with the size of the apparatus 
reduced to exceeding small proportions. 
A pair of dumb-bells can be used any- 
where at any time ; they take up very 
little room, whether in use or not, and, 
in fact, constitute a whole gymnasium, 
provided the person using them knows 
how to do so thoroughly. 

The best dumb-bell for the use of 
children and ladies is made of wood (Fig. 
20); properly made, as they are when 




(21) 



Fig. 20. 



21 , BEALE S CALISTHENICS. 

purchased, they can be held either by the handle 
or by the ball, the latter hold being called the 
ball-grasp. Dumb-bells for children should be 
about 8^ inches in length. 

Wands. 

With a wand (Fig. 21) the pupil can exercise 
thoroughly every muscle, the power, strength, and 
flexibility of the muscles and joints being tested 
more or less as the exercises are done, with the 
hands grasping the wand close together or far 
apart. 

The wand should be made of a straight piece 
of wood — preferably ash — three-fourths of an inch 
thick for children ; and when held by the side, 
with one end on the floor, should be of sufficient 
length to bring the top level with the mouth of 
the person using it. This length is necessary, 
because it would be impossible to perform many 
of the best movements with a shorter one. 

Indian Clubs. 

Indian clubs (Fig. 22) afford an opportunity for 
the display of great strength and skill, but un- 
less in the simplest way, are scarcely suitable for 
pj^2j the use of children. 

The best way to find the size of club suitable for 
any individual, is to lay the club along the arm, holding 



beale's calisthenics. 



it at the same time by the handle. The dub should be 

of the same length as the arm. The 

weight of the club varies not with the 

size, but depends upon the material of 

which it is made, some woods being 

much heavier than others. 

Various articles of common use, such 
as brooms, wooden curtain-rings of prop- 
er size, and fans, are used effectively ; the 
latter article, however, is useful only as 
an adjunct to graceful movements not 
necessarily requiring the exercise of 
strength. 

There is also a long list of articles 
invented for use in calisthenic or gym- 
nastic exercises ; as they are not per- 
tinent to this work a description of them 
is omitted, the apparatus mentioned being 
deemed the most suitable for children and girls. 



Fig. 22. 



PART III. 

DUMB-BELL EXERCISES. 

Chest Exercises. 

The teacher will form the class as directed for the 
broom-drill (p. 72) ; the distance apart of the pupils 
may be less, however, but should be sufficient to pre- 
vent striking — about six feet will do. 

Or the pupils may be arranged in two rows facing 
each other, with girls on one side and boys on the 
other. When the pupils are arranged in this manner 
the CHARGE is very effective. 

The charge is performed by advancing the right foot 
well to the front, at the same time extending upward 
and outward the right arm, the left arm being extended 
to the rear. 

The action must be spirited to produce the best 
results ; the body being kept erect, but well forward, 
the extended foot and knee being in a perpendicular 
position. 

First position. At the command— Attention ! 
the pupils will assume that position with the dumb- 
bells, held in the hands sideways (Fig. 23), the backs of 
the hands being to the rear, and the fingers to the front. 
(24) 



beale's calisthenics. 



25 



Second position. At the command— Second po- 
sition ! the pupils will raise the bells to the shoulders 
(Fig. 24), keeping them in a horizontal position ; the 
arms from the shoulder to the elbow must be rigidly- 
held against the side. It is well to execute the move- 





Fig. 23. 



Fig. 24. 



ment both in slow and fast time. Always practice 
first with slow time, so that the weight of the dumb- 
bells is under perfect control, otherwise the energy 
of the movement by an inexperienced manipulator is 
apt to throw the bells against the body with too much 
force. 

Third position. At the command — Third posi- 
tion ! (Fig, 25), the pupils will raise the bells upward 



26 



beale's calisthenics. 



the full length of the arm, at the same time turning 
the dumb-bells around so that the palms of the hands 
face to the front. The movement may be executed in 
the same manner, but changing the direction of the 
turn so that the backs of the hands are to the front — 




Fig. 25 



or it may be performed without a turn. All these slight 
variations in a movement are of importance, though 
they do not appear so at first sight. The main portion 
of the movement exercises an entirely different set of 
muscles to those exercised by the turn of the arm or 
wrist. 



BEALE*S CALISTHENICS. 



2^ 



Fourth position. The pupils will move the out- 
stretched arms outward and downward until both bells 
are on a line and even with the shoulders (Fig. 26). 

The usual fault in this — and, in fact, in nearly all 
exercises, consists in doing them too quickly ; the arms 
must be brought down slowly to the position in the 





Fig. 27. 



Fig. 28. 



figure, and not be allowed to go beyond it, or the effect 
with a number of pupils will be entirely destroyed. 

The last four movements may be performed by a 
ckss in unison, and excellent effects produced by vary- 
ing the order of the exercises. For example, suppose 
the teacher has twenty pupils arranged facing each 
other in two rows of ten pupils each. Begin by num- 



28 



beale's calisthenics. 



bering all the pupils from one to twenty, each pupil to 
remember whether his or her number is odd or even. 
Then instruct them that while all the even numbers 
are performing the second movement (Fig. 24), the 
odd numbers are to take at the same time the position 
indicated in Fig. 26, by raising the arms outward and 




Fig. 29. 



Fig- 30- 



Fig- 31- 



upward to a level with the shoulders. The odd num- 
bers may then be ordered to the third position (Fig. 
25), while the even numbers take the second or fourth 
position. In this manner the exercises are varied and 
the interest kept up. 

Fifth position. The pupils will place the elbows 
against the waist, holding the bells vertically (Fig. 27). 



beale's calisthenics. 29 

The teacher may now count — One, Two ! One, Two ! 
etc., the pupils at the same time moving the elbows 
backward at One, and forward at Two. 

In executing this movement the pupils will have a 
tendency to let their elbows point outward when per- 
forming the backward motion. This should not be al- 
lowed, as the elbows must move backward in a straight 
line if the best results are to be gained. 

Sixth position. The pupils taking the ball-grasp, 
will place the bells behind them (Fig. 28). 

A number of exercises may be performed with the 
ball-grasp. As they consist almost entirely of a repe- 
tition of the previous exercises, a description of them 
is omitted. 

The movement in the figure is to be performed from 
position of attention, by allowing the bells to slide for- 
ward in the hands until they are held by the ball 
instead of the handle ; place them behind the back, and 
from that position swing them around to the front 
level with the shoulders, or swing them upward over 
the head ; in fact, any movement previously learned 
can be executed with the ball-grasp. 

Seventh position. The teacher will frequently 
permit the pupils to rest. At the command — Rest ! 
the bells will be brought down to the side, with the 
balls in front and rear (Fig. 29), which shows the pupil 
with his feet in position of attention. This movement 
may be varied by the pupil allowing the weight of the 
body to rest upon one foot, slightly extending the other. 



30 



beale's calisthenics. 



Eighth position. The pupils will turn the elbows 
inward, at the same time turning the palms of the 
hands outward, the position assumed being plainly- 
shown in the figure (Fig. 30). 

To do this properly the bells must be held as in Fig. 





Fig. 32. 



Fig. 33- 



29, but clear of the body, then as the teacher com- 
mands — Eighth position : One ! Two ! One ! Two ! 
the pupils will turn the elbows in and out, at the same 
time turning the dumb-bells. 

Ninth position. At this command the pupil will 
take the position indicated in the drawing (Fig. 31), 



beale's calisthenics. 31 

in -which the bell in the left hand is held horizontally 
against the breast, the bell in the right hand a little 
higher than the shoulder, and touching the bell in the 
left hand. The teacher will now say — One ! the pupil 
moving the right arm downward and backward until as 
far behind the back of the hips as possible, and resume 
the position in the figure. Two ! the pupil will extend 
the right hand and arm outward and level with the 
shoulder, resuming position as before. Three ! the 
pupil will raise the right arm upward, stretching it to 
its full height (Fig. 32). 

At the command — Right ! the pupil will place the 
right hand upon the breast, same as before with the left, 
and execute the same movements with the left hand. 
The teacher using the same commands, indicating the 
hand to be used at the beginning of the exercise by the 
command — Right (or left) ! 

Shoulder Exercises. 

The teacher will command — First position ! The 
pupil will take position as in the figure (Fig. 33), with 
the upper arms extended horizontally, the elbows bent, 
the forearms turned inward toward the body, the wrist 
also bent, and the palms of the hands turned upward, 
with the bells well under the armpits. At the word — ■ 
One ! the pupil will extend the arms horizontally, and 
hold the bells with the backs of the hands upward. At 
the word — Two ! the pupil will bring the arms down 



32 beale's calisthenics. 

quickly to the side. And at the word — THREE ! will 
again place the bells under the arms, as at first. 

Second position. The pupil will hold the bells 
upon the breast vertically (Fig. 34) ; at — One ! will 
extend the arms forward to the front, resume position, 





Fig. 34- Fig. 35. 

and at — Two ! extend both arms outward and sideways 
to the body. At — Three ! keeping the bells the same 
height from the floor as the shoulder, the pupil will 
bend the arms backward as far as possible. At — POSI- 
TION ! resume position. 

Elbow Exercises. 

The teacher will command — POSITION ! and the 
pupil will take position as in Fig. 35, with the backs of 



beale's calisthenics. 



33 



the hands turned toward the face and the elbows 
well up. 

This position is somewhat difficult to maintain, as it 
strains every muscle of the arms, wrists, and fingers, 
and is therefore a very good exercise. The three fol- 
lowing movements may be performed several times 




Fig. 36. 



Fig. 37- 



each, but the pupil should do them thoroughly, and 
not mind the little aches which will at first result. 

The first movement is made toward the rear, inclining 
downward at an angle of about forty-five degrees, which 
will bring the right elbow down near the waist, the fore- 
arm keeping the same bend. 

Secofid movement. Move the arm directly backward 
as far as possible. 



34 



BE ALE S CALISTHENICS. 



Third movement. Move the arm upward as far as 
possible. 

In these exercises always maintain the bend in the 
arm, as it is holding the position which exercises the 
elbows. 




Fig. 38. 




Fig. 39- 



Execute the exercises either with one arm at a time, 
or both together. 

Arm and Hand Exercise. 

The pupil will at the command — POSITION ! take the 
position indicated (Fig. 36), thumbs to the front, the 
bells pointing front and rear. 



BEALE'S CALISTHENICS. 



35 



First movement. Move both arms outward and up- 
ward until level with the shoulder (Fig. 37). 

Perform the movement slowly, as though the dumb- 
bells were of considerable weight. In all movements 
of this description the muscles are much more exercised 
by exerting them slowly. 





Fig. 40. Fig. 41. 

Second movement. Carry the arms outward and up- 
ward as far as they will go, keeping the bells always 
pointing in the same direction (Fig. 38). 

This movement will bring the bells well over the 
head, as in the drawing ; some practice will be neces- 
sary before it can be well done. 



36 



beale's calisthenics. 



Third movement. Move the arms forward and upward 
to the level of the shoulders (Fig. 39), keeping the arms 
well stretched and level, otherwise the line of pupils 
will present an uneven appearance. 

Fourth movement. Continue former movement until 
the arms are well above the head (Fig. 40). 





Fig. 42. 



Fig. 43- 



Fifth movement. Carry the arms from their position 
in front of and level with the shoulders, outward and 
backward as far as possible. 

Sixth movement (Fig. 41). Hold the bells in front 
and horizontally ; swing the arms around behind the 
back. 

Seventh movement. Stand as in the first position ; 



beale's calisthenics. 



37 



hold the right arm in its place, and swing the left arm 
outward and upward, bending the body sideways at the 
same time (Fig. 42). Do this exercise alternately with 
both arms. 

Eighth movement. Hold the bells with the ball-grasp 



,'"vS& 




kt) 



Fig-. 44. 

directly in front and touching each other (Fig. 43) ; 
bend the body until the bells touch the floor. 

Ninth movemejtt. From the position in Fig. 43 advance 
the dumb bells along the floor as far as possible, and 
return the body to an upright position by springing 
backward. In doing so draw the arms quickly back to 
the sides so that the bells are near the hips. 



38 



beale's calisthenics. 



Tenth movement. Stand with one foot advanced, 
raise the arm on the same side as the advanced foot, 
throw the other arm to the rear. Change the position 
quickly by stepping backward with the advanced foot 
and placing it in the rear, at the same time changing 




Fig. 45- 

the positions of the arms. Repeat the exercise with 
the other foot advanced. 



Knee Exercise. 

First position. Place the feet well apart, one in 
front and one in the rear. Turn the body well around, 



BEALE S CALISTHENICS. 39 

bending the knee at the same time until in the position 
in the figure (Fig. 44) ; then swing back into the posi- 
tion represented by the dotted line. 

Second position. Place the feet apart sideways ; 
bend downward, taking position with one arm well ex- 
tended upward and straight, the other arm straight, the 
hand on the bell which rests on the floor (Fig. 45). 







Fig. 46. 

The right knee is now bent, the left leg being straight. 
Exercise by reversing the position. In doing so swing 
the left arm over until the bell touches the floor, at the 
same time swinging the right arm upward. The move- 
ment of the arms must be made while the body is 
changing its position. 

Third position. From the position of attention, 
drop the body quickly to a sitting posture, at the same 



40 



beale's calisthenics. 



time raising the heels and allowing the bells to touch 
the floor. In rising to position of attention do so as 
slowly as possible. 

These exercises should be repeated several times. 




R 






• i \ \ 

•f. Xj 



Fig. 47. 



Exercises of the Leg and Foot. 

The first movement is executed by leaping from right 
to left, as in the drawing. In making the movement 
draw the arms quickly back, placing the bells against 
the breast. In jumping turn the body half around, and 
again extend the arms fully (Fig. 46). A reference to 



BEALE S CALISTHENICS. 41 

the figure will render the movement easy to under- 
stand. 

TJie second movement (Fig. 47) consists of a swinging 
movement from side to side, and is most effective when 
executed by a number of pupils in unison. Raise on 
the right foot, the left arm up, right arm down ; swing 
over to the left, at the same time dropping the left arm 
to the side, and raising the right arm. As soon as the 
left foot reaches the floor, swing back again with the 
right foot, precisely as was done with the left, and re- 
verse the position of the arms. 



PART IV. 
WAND EXERCISES. 

The wand exercises are to a large extent exactly 
similar to those -described in the article on the Broom 
Drill (p. 71). Wands, however, afford a larger variety 




Fig. 48. 

of exercises, for the reason that they are alike at both 
ends ; whereas the broom interferes with many move- 
ments which can be executed with the wand. 

In the following series of exercises, those which are 

(42) 



beale's calisthenics. 



43 



similar to the broom drill exercises are placed in their 
order, and the reader is referred to the paragraph de- 
scribing the same exercise in the broom drill. 

The pupil will execute the movement commanded 
as the last word of the command is delivered by the 




Fig. 49. 

teacher, and not before ; this will insure unity of action, 
and is the invariable rule. 

Suppose the command Order Arms is given, the 
pupils will execute the movement commanded only at 
the word Arms. The word Order indicates the posi- 
tion to be taken ; the second word. Arms, is the com- 
mand to take it. 

First position. Is the same as Order Arms (p. J-^ ; 



44 



beale's calisthenics. 



the end of the wand rests upon the floor. From this 
position the following movements may be made. 

First movetnent. Grasp the wand with both hands 
held apart as in the drawing (Fig. 48). 

For the sake of effect in giving an exhibition of these 
exercises the teacher may order the pupils to raise the 




Fig. so. 



right arm upward and lower the left by commanding 
Right! which will throw the wand into an oblique 
instead of a horizontal position. The command LEFT ! 
will indicate that the left arm is to be raised and the 
right lowered. The pupils must not bend the elbows 
during this exercise. 

Second movement. Raise the arms upward and out- 
ward (Fig. 49), hold the wand level with the shoulders. 



beale's calisthenics. 



45 



Third movement. Draw the hands in toward the 
body, at the same time elevating the elbows (Fig. 

50). 

As in the previous exercise this movement may be 
varied by lowering the right or left arm as commanded. 

Fourth movement. Lower the wand to the waist, turn 




Fig. 51. 



the body around to the right without moving the feet, 
keep the head straight, and throw the left arm around 
behind the back, the right arm crossing the front of the 
body (Fig. 51), as the teacher commands right or left. 
Reverse the movement, being careful to maintain the 
same height from the floor with both ends of the wand. 
Fifth movement. Bring the wand to the front of the 



46 



BEALE*S CALISTHENICS. 



waist again and elevate it above the head (Fig. 52). 
The teacher will now command — RiGHT DOWN ! the 
pupil will drop the right elbow to the waist, the left 
arm at the same time bending toward and over the 
head. At the command — Up ! the pupil will raise the 




Fig. 52. 



wand again, and at the command — Left Down ! will 
drop the left elbow same as was done with the right, 
the right arm being this time bent over the head. 

Sixth movement. Hold the wand level with the chin, 
the elbows down (Fig. 53). At Right, extend the right 
arm out sideways as far as possible and elevate the left 



beale's calisthenics. 



47 



elbow so that the wand rests on the arm (Fig. 54). If 
the hands are not just the right distance apart the 
movement will show it at once, because when the right 
arm is well extended the left hand should rest against 
the breast. At Left, reverse the movement by resum- 




Fig. 53- 



ing position in Fig. 53 ; hold the position for a moment 
and then by extending the left arm and bending the 
right, the opposite position is gained, the wand mean- 
while being kept in a horizontal position. 

Seventh movement. Grasp the wand with the hands 
farther apart (Fig. 55). At Right, swing upward with 



48 



BEALE S CALISTHENICS. 



the right hand as in the dotted lines of same figure. 
At Left, throw the left arm up. 

Eighth movement. At Right, raise the right arm and 
throw the wand behind the head, always maintaining 
the hold with the left hand (Fig. 56). At Left, reverse 




Fig. 54- 



the movement. Or, at Right throw the right arm up 
as before, but after throwing the arm over the head 
continue the movement until the wand is down behind 
the back and in a horizontal position. Bring the wand 
back over the head by raising the left arm instead of 
the right, and again drop it to the front as in solid part 
of figure. 



beale's calisthenics. 



49 



Ninth movement. Extend the left arm to the front 
and the right arm to the rear (Fig. 57) ; let the wand 
rest against the hip. At Up, raise the right arm so that 




Fig. 55. 



the wand points downward to the front at an angle 
of 45 degrees. 

Tenth movement. This movement requires some skill, 
and is difficult to do while keeping the arms straight. Prac- 
tice of the preliminary exercises with the arms is very 
necessary before any attempt is made to execute this 



50 



beale's calisthenics. 



movement. By the practice of the elementary exercises 
is meant the practice of those exercises in the first part 
of this book which are performed without apparatus. 
In fact, the preHminary exercises are of the utmost im- 




Fig. 56. 



portance, it being as necessary to have the foundation 
of calisthenic exercises before the more difficult move- 
ments are attempted, as it is to have a foundation be- 
fore building a house. 



beale's calisthenics. 



51 



In executing the movement, hold the wand in front, 
elevate the arms, pass the wand over the head and drop 
't in the rear (Fig. 58). 

Eleventh movement. While the wand is behind the 
back as at the end of the foregoing exercise, extend the 



\ 




Fig. 57. 



hands along the wand to the ends, at the same time 
turning the wrists so that when the hands are on the 
ends of the wand the thumbs are in front. The pupils 
must move both hands simultaneously and also execute 
th.e movement c^uickly. This movement will bring the 



52 



beale's calisthenics. 



wand up to the back of the neck and on the shoulders 

(Fig. 59)- 

From the last position (Fig. 59) many movements 
may be executed by bending the body in various direc- 
tions. The position of the arms will make the exercise 




Fig 58. 



of turning the body more efficacious in its result upon 
the muscles of the body. 

The teacher may now command — Bend Forward ! 
the pupils bending forward until their heads and shoul- 
ders are well down in front as in the drawing (Fig. 60). 

At Position ! the pupils will resume position with 
wand on the shoulders. 



beale's calisthenics. 



53 



Bend Right ! At this command the pupils will bend 
the body over to the right as far as possible, but always 
keeping the arms and wand in the same relative posi- 
tion to the body. 

Bend Left ! The pupils will execute this movement 




Fig 59- 

in the same manner as Bend Right. It differs only 
in the direction. 

Again resuming Position, the pupils will be ready 
for the command — Right Up ! In executing this 
movement, hold the body as erect and immovable as 
possible, and raise the right arm, at the same time low- 
ering the left arm. 

At Left TJ p ! the pupils will execute the same move- 



54 BEALE S CALISTHENICS. 

ment as in Right Up, by elevating the left arm and 
lowering the right. A pretty variation may be made 
by teaching the pupils to advance one foot or to step 
out sideways with either foot while executing RiGHT 
Up or Left Up. These variations, however, will nat- 
urally suggest themselves to the teacher, who will also 
find that various movements (two or more) may be 
combined and an original exercise be performed. 




Fig. 60. 

Twelfth movement. Hold the wand in front, the hands 
well apart as in the figure (Fig. 61). At One, step to 
the right from A to B, at the same time swinging the 
wand upward with the right hand as in the dotted line. 
At Two, step back to A, the arms regaining original 
position, and continue the step onward to the left to C, 
the left arm at the same time swinging upward. This 
is a very pretty movement executed in unison and in 
time with music. 



BEALE S CALISTHENICS. 



55 



Combined Exercises. 

These movements are executed by the pupils in 
pairs, each couple using either one or two wands, ac- 
cording to the nature of the exercise. The teacher 



\v/^\ 



M 




Fig. 6i. 



should command — Combined Exercises ! At this 
command, the pupils will arrange themselves in couples, 
leaving about six feet space between each couple. 
First POSITION. At this command the pupils will 



56 



BEALE S CALISTHENICS. 



hold the wand as in Fig. 62 ; the wand should be held 
so that it is divided into three parts ; one part between 
the pupils, the other two parts between the hands of 
each. 

First movement. Right — Raise the wand sideways 
and upward until level with the shoulders. Left — 



>-:i2^4j 




Fig. 6a. 



Drop the wand to position and raise sideways and up- 
ward to the level of the shoulders again. 

Second position. From the previous position take 
that of Fig. 50, the only difference being that there are 
two pupils instead of one holding the wand. The 
movement is also the same. 

Third position. This is the same as in Fig. 49. 

Fourth position. Right— The pupils will extend 



BEALE S CALISTHENICS. 



57 



their right arms and elevate their left elbows. LEFT — 
Reverse the movement. Fig. 54 is the same. 

The foregoing exercises are all executed with the 
hands in the same relative position as in Fig. 62. All 




Fig. 63. 



of these movements can also be executed in connection 
with marching. 

Fifth position. The students will take the posi- 
tion indicated in the dotted lines (Fig. 63), in which 
they stand back to back, holding the wand directly 
over their heads. At the word of command — FRONT ! 



58 



beale's calisthenics. 



the pupils will turn on their heels and face to the front, 
dropping the wand the full length of the arms, as in 
the solid part of the figure. At the command — POSI- 
TION ! they will again take the position with the wand 
over their heads, and at the word REAR, they will face 
to the rear, bringing the wand down same as in front. 




Fig. 64. 

Sixth position. Is the same as in Fig. 62. At 
the command— Right ! CHARGE ! the pupils will ele- 
vate their arms into a vertical position and charge to- 
ward the right (Fig. 64). At the command — Left ! 
CHARGE ! they will do the same toward the left. 

Seventh position. The pupils face each other, 
and both hold the wand with the hands far apart as in 
Fig. 6u 



BEALE S CALISTHENICS. 



59 



First movement. Right ! At this command the part- 
ners simultaneously step from point A (Fig. 6i) to 
point C, carrying the wand out to the right as in the 
dotted lines, to a vertical position ; they then step 
in the opposite direction to B, again elevate the wand 
to a vertical position. This swinging motion is to be 




Fig. 6s. 



kept up at the command— Right ! left ! until halt 
is called, when the pupils will rest in the position they 
began with. 

Second movement. CHARGE ! the pupils will charge, 
assuming position in Fig. 65, or they can drop on one 
knee at the command of the teacher. 

Eighth position. The pupils will take the posi- 



6o 



beale's calisthenics. 



tion portrayed in Fig. 66, in which they face in the 
same direction, and hold the wand over the head ; the 
right hands behind the left. 

At the command — Right ! the wand is brought 




Fig. 66. 



down on the right shoulder as in the dotted lines. At 
Left ! the wand is brought down on left shoulder in 
the same manner. 

Ninth position. At this command the pupils will 
take one wand each instead of one wand to each pair, 



beale's calisthenics. 



6i 



as before, and will take position as in Fig. 6j ; the pu- 
pils face each other, standing a wand's length apart, 
and holding the end of a wand in each hand with the 
arms extended. 




Fig. 67. 



First movement. Both pupils will bring their arms 
down to their sides. 

Second movement. Both pupils will raise the arms 
outward and upward until directly over the head, as 
shown in the dotted lines. 

Third movement. Each pupil will raise the right 



62 



beale's calisthenics. 



arm and lower the left, then raise the left and lower 
the right ; continue the alternating movements until 
HALT is called. 

Tenth position. The pupils will hold the wands 
to their sides, and will face each other as in Fig. 68. 




Fig. 68. 



First movement. Both pupils will step forward with 
the left foot, at the same time throwing their right hands 
forward and their left hands backward, as in the dotted 
lines of the figure. The right foot of each pupil will 
now be exactly midway between them. Change the 
movement by returning the extended feet to their po- 
sition as in solid part of the figure, and then advance 



beale's calisthenics. 



63 



the right foot, throwing the left hand to the front and 
the right hand to the rear. 

Second movement. The pupils will raise the wands 



A.. 




from A and B outward and upward until level with the 
shoulder, as at C and D, and then by bending the el- 
bows and wrists bring them under the armpits (Fig. 69). 



PART V. 

INDIAN CLUB EXERCISES. 

As in all exercises the first command of the teacher 
will be Attention (Fig. 70). The heels are placed to- 



vif D 



A 




Fig. 70. 

gether, and the arms stretched downward at the sides, 
the thumbs outward. The clubs should hang without 
touching the legs. 
(64) 



BEALE S CALISTHENICS. 



65 



The Second position is indicated by dotted lines. 
The clubs being raised outward and upward to A and 
C until level with the shoulders, as in the figure. 

Third position. Continue the upward movement 
of the arms to B and D until the clubs are held verti- 
cally with the arms stretched upward fully, and as close 
to the head as possible. 



-r-m 




Fig. 71. 



Fourth position (Fig. 71). The pupil will hold 
the clubs vertically with the hands directly in front of 
and level with the shoulders, as in the solid portion of 
the figure. 

Fifth position. Swing the arms outward and back- 
ward until in line with the shoulders, as in the dotted 
portion of figure. 



66 



■beale's calisthenics. 



, Sixth POSITION. Continue the last movement until 
the arms are as far backward as they can go, still main- 
taining the clubs in an upright position. 
• Seventh POSITION (Fig. 72). The pupil will hold 
the clubs vertically in front with the elbows at tlie 
tsides. At the command^SwiNG ! Right ! straighten 




Fig. 72. 



the right arm outward to the front, at the same time 
allowirig the club to fall outward ; swing the club from 
front to rear downward and from rear to front upward. 
At the command — Swing ! Lef^t ! resume position 
with the right arm and hand, and perform the same 
-movement with the left arm as was previously executed 
with the right. At the command— SWING ! Both J 



BEALE S CALISTHENICS. 



67 



swing the club in right hand with and m the same 
direction as the club in the left. At the command — 
Reverse! Right! reverse the swing of club in right 
hand ;" the clubs will now be' swinging in opposite direc- 
tions. Swing both, and reverse the left, is the same 




Fig. 73- 



movement in the opposite direction. It is well to ex- 
ecute these movements in every way. 

Eighth position. Stretch the arms outward level 
with the shoulder, holding the clubs upright (Fig. 73). 

Ninth position. Drop both clubs toward the head 
and allow them to rest upon the arms (Fig. 74). This 
movement is for the purpose of exercising the wrists. 



68 



beale's calisthenics. 



It is performed by slowly dropping the clubs upon the 
arms and again slowly raising them to an upright 
position. 

Tenth position. Raise both clubs again into an 
upright position and let them fall outward until in line 




Fig. 74. 



with the arms (Fig. 75). As in the previous movement, 
this exercise should be performed slowly, and done sev- 
eral times in succession. 

Eleventh position. Hold the clubs again upright 
as in Figure 73, turn the wrists so that the clubs fall 
outward and downward (Fig. yS) ; again raise them to 
an upright position. 



BEALE S CALISTHENICS. 



69 



In these exercises the arm is not moved, the purpose 
being to exercise the wrists and hands. All the move- 
ments made in taking the positions should be executed 
at least four times in succession. 

There are an unlimited number of Indian-club exer- 
cises performed by professional club swingers. These 




Fig. 75. 



exercises consist principally of various complicated 
swinging movements, which require a great deal of 
skill, but which have no effect upon the muscles other 
than that produced by the exercises given in this work. 
These exercises constitute about all that are necessary 
to develop the muscles of the arms, shoulders, and 
body. The effect upon the muscles of the legs pro- 



70 



beale's calisthenics. 



duced by club swinging is Very small, unless the txiove- 
ments are executed while the feet are in motion. For 
instance : the swing commanded on page 66, seventh 
movement, may be executed at the same time as a step 




Fig. 76. 



is taken backward or forward, or as several steps are 
taken in one direction. Such exercises as these are 
rather' violent, and scarcely suitable for children, unless, 
with very light clubs. 



PART VI. 



BROOM DRILL. 




Drill and Plain Marching Movements. 

There is no exercise more graceful for girls, or more' 
pleasing to onlookers, than the " Broom Drill," which has 
on that account become very popular. The following, 
exercises have been arranged to conform as nearly as pos- 
sible- to the " ManualofArm.s "as practiced by the army. 
Any number of pupils can be exercised at the same. 

time. , 

(71) ^ ■ -''^^ 



72 



beale's calisthenics. 



When in rank (Fig. 77) — side by side — the pupils 
should be placed with the tallest at the right-hand end. 
When the formation is in file (Fig. 78), the shortest 
should always be in front. 

The commands are divided into two parts ; the first 





Fig. 77. 



Fig. 78. 



part calls the attention of the pupil, the last part is the 
executive. For instance — i. Carry! 2. Arms! 

The teacher will say — CARRY ! Arms ! but will pause 
between the words, the pupil executing the movement 
at the word Arms. 

I. Carry! 2. Arms! (Fig. 79.) The broom is held 
in the right hand as nearly vertical as possible, with the 
handle upward. 



BEALE S CALISTHENICS. 



73 



I. Present! 2. Arms! (Fig. 80). Carry the broom 
with the right hand in front of the centre of the body 
and grasp it with the left hand above the right. Hold 
the broom perfectly perpendicular. 

I. Order! 2. Arms ! (Fig. 81). Grasp the broom 






Fig. 79. 



Fig. 80. 



Fig. 81. 



with the right hand, let go with the left hand. Lower 
the broom gently to the ground and take the position 
portrayed in the figure. 

To REST. (Fig. 82). Being at order arms, the teacher 
commands — i. In PLACE ! 2. Rest! 

I. Trail! 2. Arms! (Fig. 83). Grasp the broom 



74 



beale's calisthenics. 



with the right hand, the handle in front,; the broom be- 
hind.' 

The Charge. (Fig 84.) 

Place the right foot slightly in the rear of the left, 
raise the broom with the right hand to the hips, and 





Fig. 82. 



Fig. 83. 



grasp it with the left hand in front. Keep the elbow 
close to the body and hold the end of the broom- 
handle level with the shoulders. 

I. Port! 2. Arms! (Fig. 8^). Throw °the broom 
diagonally across the body. The left hand above the 
right, and the handle pointing over the left shoulder. 
I... Secure! 2. Arms! (Fig. 86). Advance the 



BEALE S CALISTHENICS. 



n 



broom slightly with the right hand, turn the handle to 
the front with the left hand. At the same time change 
the position of the right hand, placing it farther up the 
handle, drop the handle to the front, placing the broom 
where joined with the handle, under the right arm. 





Fig. 84. 



Fig. 8s. 



I.- Reverse ! 2. Arms ! (Fig. 87). Raise the broom 
vertically with the right hand, grasp it with the left 
hand, then change position of the right hand to the 
broom-end of the handle. Reverse the broom, the 
handle dropping to the front, the broom passing be- 
tween the breast and right forearm, press the broom; 
handle under the arm with the left hand until the right 



76 



BEALE S CALISTHENICS. 



elbow can hold it in place against the body, pass the 
left hand behind the back and grasp the handle. 

I. Inspection! 2. Arms! (Fig. 88). Executed 
from the carry arms position. Toss the broom quickly 
with the right hand upward and opposite the centre of 





Fig. 86. 



Fig. 87. 



the body, catch it with the left hand, and hold it in 
position as in the cut. 

Movements of Attack and Defense. 

The pupils should be placed three yards apart. The 
teacher will command — 
I. Right (or left) open ranks ! 2. March ! The 



beale's calisthenics. 



77 



pupils face to the right except the one at the extreme 
left. The others march, the last of the file dropping 
off at every five or six steps and again facing front un- 
til all are apart the same distance. To close the rank, 
turn to the left or right and march toward the pupil 





Fig. 88. 



Fig. 89. 



who stands at the end, each turning again to front as 
they are halted by the one ahead. 

Guard ! (Fig. 89). Carry the right foot back, the 
knees slightly bent, rest the body equally on both legs 
at the same time throw the broom into the left hand, 



7P 



beale's calisthenics. 



the point of the handle in front of, and at the height 
of the chin, both arms half extended. 

Advance ! Move the left foot quickly forward, fol- 
low with the right foot the same distance (15 inches). 

Retire ! Move the right foot quickly to the rear 
(same distance) and follow the same with the left foot. 




Fig. 90. 




Fig. 91. 



I. Front! 2. Passade! Advance the right foot 
quickly fifteen inches in front of the left, advance the 
left foot to its relative position in front of the right. 

I. Rear! 2. Passade! Carry the left foot quickly 
fifteen inches to the rear, place the right foot in its 
relative position in the rear of the left. 



■beale's calisthenics. 



79 



I. Right! 2. Volt! Face to the right, turning on 
the ball of the left foot and carrying the right foot into 
position in the rear. 

I. Left! 2. Volt! Face to the left, turning on 
the ball of the left foot, ^t the same time carrying the 
right foot to its position in the rear. 




Fig. 92. 



Fig- 93- 



I. Quarte! 2. Parry! (Fig. 90). Hold the broom 
in front of the left shoulder with the right hand, handle 
upward, the fingers of the left hand on the handle, the 
left elbow touching the right wrist. 

I. Seconde! 2. Parry! (Fig.91). Move the point 
of the broom-handle quickly to the left,. describing a 



80 beale's calisthenics. 

semi-circle from left to right, the left elbow in front of 
the body, the flat of the broom under the right fore- 
arm, the right elbow two or three inches higher than 
the right shoulder. 

I. Prime! 2. Parry! (Fig. 92). Carry the broom 
to the left, covering the left shoulder, the handle down- 




Fig, 94. 



ward, the left forearm behind the handle, the right arm 
in front of and above the eyes. 

Thrusts. 

To THRUST IN TIERCE. (Fig. 93). Straighten the 
right leg, extend both arms, keeping point of handle at 
height of the breast, broom at right side of head. 



beale's calisthenics. 



8i 



Thrust in quarte. The same as tierce, but with 
the broom on the left side of the head. 

Lunges. 

The lunges are the same as the thrusts except that 
the left foot is extended farther in front (Fig. 94). 




Fig- 95- 



Fig. 96. 



Broom to front. (Fig. 95). — One! Raise the 
handle nearly straight up and down, drop it into the 
hollow of the right shoulder. — Two ! Strike quickly 
by pushing the broom forward, the handle always rest- 
ing on the right shoulder. 

I. Right short! 2. Thrust! (Fig. 96).— One! 
Hold the broom with the right hand to the rear, left 



82 



beale's calisthenics. 



hand by the right breast, the point of the handle op- 
posite the centre of the body. — Two ! Thrust forward. 
I. High Prime! 2. Parry! (Fig. 97). Raise the 
broom with both hands in front of and higher than the 
head. Hold the handle firmly with the right hand, the 




Fig. 97. 



broom being to the right, turn the knuckles of the left 
hand to the front, and let other end of broom-handle 
rest on the thumb and forefinger. 

To GUARD WHEN KNEELING. (Fig. 98). Bring the 
toe of the left foot square in front, plant the right foot 
to the rear, kneel on the right knee, bending the left. 



beale's calisthenics. S3 

hold the broom at an angle of 45 degrees, pointing di- 
rectly to the front, the right hand pressed firmly against 




Fig. 98. 



the side, the left hand holding the point of handle up- 
ward. 

Note. — The same drill may be performed by using oars in- 
stead of brooms, but the oars must be made somewhat shorter 
than is usual. 



PART VII. 

PLAIN MARCHING * 

Arrangement of Twenty Pupils. 

At the command — Fall in ! the pupils will form in 
rank, the tallest to the right, gradually decreasing the 
height of each until the shortest is at the extreme left. 
The teacher will now call the numbers, beginning at the 
right, each pupil answering as number is called. 

At the command — EyeS right! Dress! the pu- 
pils will glance to the right and so place themselves 
that a straight line is formed between the two ends. 

In Two Ranks. 

If it is desired to form the pupils into two ranks, 
which would make ten files of two pupils each, the 
teacher will command — In two RANKS ! At this com- 
mand the 1st, 3d, 5th, etc., pupils — in fact all those 
bearing the odd numbers, will step backward one pace 
with the left foot, bringing the right foot to attention 
position, and assume attention. The pupils bearing 
even numbers remain in their places. 

The teacher will now command — To THE right! 



*A11 marches may be performed eitherwith or without canes, 
brooms, or wands. The wand is preferable. 

(84) 



beale's calisthenics. Ss 

Close ! Number one will stay in position, all the pu- 
pils will step sideways until in close rank and file. Num- 
ber two will now be directly in front of number one, 
with number four on his left side. The teacher may 
now command — Company number two to the 
REAR ! Company number two will then step back one 
pace and assume position. This is called open rank. 

I. Eyes TO THE RIGHT ! 2. Dress! At this com- 
mand the pupils will align themselves correctly. 

To March in Line. 

Place the pupils in one rank, the teacher in front of 
the centre (Fig. 99) facing the pupils. At the com- 
mand— i. Quick! 2. March! the pupils will step off 



Fig. 99. 

with the right foot and with animation. March the 
length of the hall, the teacher meanwhile stepping off 
sideways out of the way of the pupils. At the com- 
mand — Halt! the pupils will stop and assume atten- 
tion. The teacher will now command — i. Right! 
2. Turn ! At this command the pupils place the hol- 
lows of their right feet against their left heels, turn to 
the right on their heels, place the heels together again, 



86 BEALE S CALISTHENICS. 

and at the word MARCH ! will step off as before, this 

time, however, they will be marching in file (Fig. lOo). 

The teacher will now command — i. Right! 

r-^ 2. Turn ! When the first pupil reaches the side 

'—^ of the hall, and when the centre of the file 
reaches a point half-way down the hall, the 

t::^ teacher will command as follows : 

^^ 1st.— Halt! 

^ 2d— I. Right! 2. Turn! 

^>-^ 3d— Attention ! 

c^ 4th— I. Fours left! 2. Wheel! 
Fi 100. ^^ ^]^jg j^g^. command the pupils will wheel 

to the left. 

To Wheel. 

The pupils having been previously numbered from 
one to twenty, the latter number being generally suffi- 
cient, the teacher will instruct them that in the case 
of Fours right! Wheel! the ist, 5th, 9th, 13th, 
and 17th pupils, called pivots, will remain in their 
places, turning around to the right slowly, while the 
three pupils on the left of each pivot will march around 
them until all are at right angles to their former posi- 
tion. The pupils will now be four abreast and each 
company must keep the same relative distance in 
marching. 

If the command — i. FOURS LEFT! 2. WHEEL ! is 
given, the 4th, 8th, 12th, i6th, and 20th pupils will be 
the pivots around whom the pupils on their right will 
march. 



beale's calisthenics. 



87 



The diagram (Fig. loi) will plainly show how this is 
done, and a little practice will enable the pupils to 
wheel in either direction with an even, unbroken line. 

The pupils being now in five companies of four pupils 
they will, at the command— i. Quick! 2. March! 
step off as before, keeping close 
together, shoulder to shoulder, 
each company maintaining its dis- (4 
tance from the one in front. The I3 
teacher may now order — Right '^ 
(or left) wheel ! When the end 
of the hall is reached, march the 
pupils down whole length of hall, 8 
Right (or left) wheel again to 
centre of hall, then Halt! At 
the word Halt ! all will stop at 
once, each company being careful 
not to get any closer to the com- 
pany ahead than they were at the 
start. The command — i. Right! 2. Wheel! may 
now be given and each company will move around the 
pivots I, 5, g, etc., as before, until all are again in line 
the same as at first. Should the companies have mis- 
judged their distances, they must, on finding want of 
room, open out. If, on the contrary, there are open 
spaces, the pupils must close up until they are shoulder 
to shoulder. 

The foregoing march is plain and easy, being designed 
for children. The teacher can, of course, vary the 




88 eeale's calisthenics. 

order of commands at will, and produce some very 
effective results. The main thing is to thoroughly in- 
struct the pivots I, 5, 9, etc., and 4, 8, 12, in their duty, 
which is to turn slowly around with the command, but 
not moving from the ground occupied until the word 
March ! The odd numbers always act as the pivots in 
right-wheel movements and the even numbers always 
act as pivots in left-wheel movements. 

The commands given in the foregoing march are ar- 
ranged below consecutively for convenience. If they 
are implicitly followed, no confusion can result. 

Commands for Plain Marching. 

I — Fall in ! 

2 — Eyes right ! 

3 — Dress ! 

4— Quick march ! 

5 — Halt! 

6 — Right turn ! 

7 — Right turn ! 

8— Halt ! 

9 — Right turn ! 
10 — Halt ! 

II — Fours! Left wheel! 
12 — Quick march ! 
13— Right wheel! 
14 — Left wheel ! 
1 5 — Halt ! 
16— Right wheel ! 
17 — Halt! 



beale's calisthenics. 89 

These commands depend, of course, upon the size 
and shape of the hall. When commanding Right or 
left wheel ! the teacher should command thus — 
Company one, Right (or left) wheel! and when 
company one has wheeled and ready to march forward 
again, the teacher should command — COMPANY TWO, 
Right (or left) wheel! giving the command at the 
instant company two reaches the same spot where com- 
pany one was wheeled, and so on through all the com- 
panies, each company wheeling on the same ground as 
the previous company occupied during the same evolu- 
tion. 



PART VIII. 
FANCY MARCHING. 

The following diagrams with descriptions will enable 
the teacher to exercise the pupils in all the most popu- 
lar and even difficult movements : 

Fig. 102 — A; shows the pupils standing in close rank 



iM^m^fm^^^'^'^i 



'^^ I M f 4 « « 



MMI^II 



Fig. I02. 

facing the teacher (the curved line represents the chest) ; 

in B, the back is turned toward the teacher ; C, shows 

two file formations, in one the pupils have their right 

side, and in the other their left side turned toward the 

teacher. 

(90) 



beale's calisthenics. 91 

Fig. 103 — A, the pupils are placed in file, form a right 
angle, and while marching continue forming right 
angles. 

In B they form an oval line. In C zigzag lines. In 
D serpentine lines. 

^f -(--f ■i-i-i-i-f -H (1 (I (1(1 V 

A -'i ^ 



Fig. 103. 

Fig. 104 — A. The pupils marching in single file form 
a parallelogram. 

In B, a triangle. In C, a circle, In D, the figure 8. 
In E, a snail with concentric rings. 

This last is particularly effective when properly done. 
It is easy because the movement depends for its success 



92 beale's calisthenics. 

entirely upon a good leader, it being nothing else but 
"follow my leader," well understood by all chil- 
dren. 

Fig. 105 — The pupils marching in single file are di- 
vided into two parts, each part marching first in a 
right angle, then forming a half-circle, and finally a 
circle. 



^ B 

^ ^4-<-jj«. ^ 

54 "^ ^ >^ ^ 



^-D-D"0--D^ 



^^■ 















Ai\ 



Fig. 104. 



Fig. 106 — The pupils being divided into two sections, 
march from A and A in single file, one section to the 
right, the other to the left, forming a parallelogram till 
they meet at B and B, when they march in double file 
to C, and continue their counter-march — t. e., a march 
in which the pupils move in parallel lines as seen in 
the figure. 



beale's calisthenics. 



93 



Fig. 107 — Pupils marching in single file from A, change 
the rectangular figure into a triangular one. In B, 

ccioaocioqcKKioaadGOo • 

^Z7 



^Z^ 



^ ^ _U /) L> 


\J V U ^ 


^a 


<^ 








^ > 
^/>>^ 





Fig. 105. 



J)DDDDD'H> Vt<'(l(l(l(I(]0 
^ ^\ IZ X^^ 



^ 0(1 G^-*"'^ '''■■♦^. f D D D-^ 

A 

Fig;. 106. 






94 



beale's calisthenics. 



eighteen pupils are ordered to form a star with six 
branches, each consisting of three pupils, for which 
purpose the words of command would be — Fall IN ! 
In file ! Tell off in threes ! Form a star ! 



Change of Single into Double File 

Is shown in Fig. io8. The pupils march from A in 
single file to B, and turn to the right to C, where they 



^ DDDDDDDI 


r^ 


^^ 


<c:^ 


\ 




v>^^1 


cr\ 




r^ 


c^ 


£=^ 


f 


r\ 




r\ 




A 








M» Hi 



> r 



Fig. 107. 



again turn to the right and proceed to form the first file, 
while every alternate pupil continues toward D, where 
the second single file parallel to the first is formed. 

In Fig. 109 — A, the pupils march in single file, turn 
to the left, form two right angles, and turning again 
to the left at F, advance in double file. 



beale's calisthenics. 95 

Telling Off. 

When the teacher wishes to divide the pupils placed 
in rank or file, in sections of two, three, four, or more, 
the word of command will be — " Tell off ! " " In 



Cnmrnmsi 










DDD 

Fig. io8. Fig. 109. 



f--a(l-(l-9l(!l(] DDDDDDD^ 



(twos), (threes), (fours)," etc.; the first pupil on the 
right or left of the rank, or the first or last in file, calls 
out " ONE ! " the second " TWO ! " the third " three ! " 
if they are to be divided into sections of three. The 
fourth calls out *' ONE ! " the fifth " TWO ! " the sixth 
" THREE ! " the seventh " ONE ! " and so on. 

In Fig. no, the pupils being placed in rank, are 



12 3 12 3 12 3 12 3 12 3 

Fig. no. 

ordered to tell off in sections of three ; the numbers 
placed before each pupil are those which each has to 
name. 



96 



beale's calisthenics. 



Fig. III. — The pupils placed in single file are to 
be divided into sections of four. When the word of 



m> LUJ UJJ LUJ ftlll 

1234 1234- I 2 3^123 ^1234- 
Fig. III. 



command, Tell off in fours ! is given, the last calls 
out ONE ! and the others continue to call out the num- 
bers placed in the engraving near their right. 

In Fig. 112 — A, the pupils have been told off in 
twos — the even numbers advanced two or three steps, 
and thus two open ranks have been formed. 

B shows that eighteen pupils divided in six sections 




Fig. 112. 

of three — half of them placed on the right, the others 
on the left — form, after marching sideways toward each 
other, a column of six ranks, each being a section of 
three. 



BEALE S CALISTHENICS. 



07 



Fig. 113 shows that pupils in a single file are told off. 

In a, twos. In b and c, threes. In d and df , fours. In 

e, fives. And how they form (after advancing either to 






Fig. 113. 

the left or right) a rank consisting of as many pupils as 
have been told off. 



Change of Single into Triple File 

Is seen in Fig. 114. The pupils march from A in single 
file, turn at B to the left, and form, after turning to left 
at C, a double file, advance to D, turn to the right and 
continue in single file till E, where they turn to the 



98 



BEALE S CALISTHENICS. 



right, advance in triple file, turn at F to the left, ad- 
vance toward G, where they change, after having turned 



iiiH a 



^\\\i 



^ 



D "^ '^ 



««-*« 



£ D 






Fig. 114. 



.".TO 



B 



lUUWl 










Fig. 115. 



beale's calisthenics. 



99 



to the left into a double file ; continue to march forward, 
turn at H, and after another turn to the right, they 
continue in single file. 

Break Rank ! or, Break File ! 

Is the order given when the pupils placed in rank or file 
are to leave off this formation. Fig. 115 — A, shows 
the breaking of double close rank. B, of double file. 



(/ 



1^ 



^37 



^ 






GOda 






MM 







^^ 



DDDD 



-"^ > 



(7 (7 

^(7 



\ 



Fig. 116. 



C, of three ranks, each consisting of a section of five 
pupils. D, of a triple file. 

Fig. 116 shows the breaking of rank and file as well 
as the formation of sixteen pupils divided into sections 
of four, each of the sections having a different forma- 
tion, the teacher represented by the larger black half- 
circle, facing the pupils. 



TOO 



BEALE S CALISTHENICS. 



Wheeling, 

As has been already described, consists of the move- 
ment of a section round a fixed point. Thus a section 
of three pupils standing in close rank can wheel round 
each of the three. 

Fig. 117 represents the wheeling to the left of 
three pupils, the first on the left of the rank turns to 
the left on the spot on which he stands, while the 
second and third march until they are in the same line 

C 



^jjfF^^jfsajF S 




^■r 



Fig. 117. 



Fig. 118. 



as the first; at the word— To THE RIGHT! WHEEL ! 
March ! the pupil who is the first on the right of the 
rank turns on the spot to the right at A, while the 
second and third remaining in close rank march till 
they are in a line with the first, as seen in the rank 
formed by the three dark spots. 

Fig. 118 — B, represents seven pupils standing in close 
rank. They are ordered to Wheel on the centre 
TO THE right! March ! The fourth pupil form- 
ing the centre turns to the right on the spot where he 
stands, the three pupils on the left of the centre march 



BEALE S CALISTHENICS. 



lOI 



forward, the three others march backward until they 
are in the Hne C, which is perpendicular to the previous 
line B. If the order— To THE right! Wheel! is 
given three times, the pupils will return to their orig- 
inal position, and a whole wheel has been formed. 
Fig. 119 — C, shows a rank of three pupils wheeling 



F 



E 



C 



Fig. 119. 



Fig. 120. 



to the right about until they are in E, or the rank of F 
is wheeling to the left about and arrive also at E ; thus 
in wheel about, half a circle is formed. 

A section of four is wheeling to the right and right 
about from G to H, Fig. 120. 




Fig. 121 represents the formation of a square by six- 
teen pupils, who are first divided into two sections of 
eight, later in four sections of four, and at the order of 
wheeling form the square. 



102 beale's calisthenics. 

The words of command are — 
Fall in ! Close rank ! 
Tell off in eights ! 
Section on the right to the left, 
Section on the left to the right, 
March ! 



Wheel ! 



At this word the sections march until they arrive in 
b b\ where a right angle is formed in c. At the word 
Halt ! followed by the command Tell OFF IN FOURS ! 
the sections forming right angle remain standing, the 
other two sections wheel, one to the left, the other to 
the right, at the word March ! and stop when the angle 
e is formed at the word Halt ! 

Combination of Marching and Running. 

The following is an excellent example of one section 
marching in line, while the other section is running: 

The Weavers' Run (Fig. 122). This exercise is 
performed by two sections : the ones (ABC D), stand 
in a chain ; that is, they take hold of each other's hands, 
with distance in front. The twos {a b c), stand in a row 
one after the other, sideways, with regard to the ones, 
and a few paces in advance. At the word Weavers' 
Run ! March ! the ones walk abreast in chain walk 
straight forward at quick step ; the twos at the same 
moment begin the short run in a transversal direction, 
passing in front of the ones, when the last of the twos, 
that is, c, comes in front of the interval between C and 



BEALE S CALISTHENICS. 



103 



D, and the other twos in front of the other intervals, 
they turn sharply and pass between A B C D, the ones 
breaking the chain for a moment. As soon as they 
have passed the intervals, they turn behind A B C D, 




end. 



A B c D 
Fig. 122. 



and run around D so as to come once more in front of 
A B C D ; they then pass through the same intervals, 
and turning sharply, pass around A and come once 
more in front. When this has been done five or ten 
times (according to the space at disposal), the sections 



104 BEALE S CALISTHENICS. 

change in the movements. To do this exercise with 
one section, there must not be less than seven persons, 
and not more than from twenty to twenty-four ; and 
they must be divided in such a way that those who ad- 
vance straight on, should consist of one more than the 
others, that there may be an interval for each of the 
twos. That the interval passage may be done uni- 
formly, the ones must, for a few seconds, Mark TIME * 
with their feet, while the others run round and come in 
front. 



*This signifies that the feet are alternately lifted in time 
without moving from the spot. 



PART IX 



FENCING. 




LTHOUGH fencing is an art only to be 
thoroughly acquired by adults, it may, 
, as a pastime, be practised by 
young people, and is, at the 
present time, much taught to ladies. A 
knowledge of fencing has been objected 
to on the score that it encourages duel- 
ling, but that nonsensical practice having died out, the 
objection no longer holds good. Fencing may there- 
fore be safely learned and taught as an elegant and 
manly (or even womanly) accomplishment, developing 
gracefulness and activity, while it gives suppleness to 
the limbs, strength to the muscles, and quickness to the 
eye. 

The rapier having disappeared with the end of duel- 
ling, is not used ; instead of it the foil has been adopted, 
as it affords an opportunity for the exercise of the same 
movements as in fencing, without the danger of 

wounds. 

(105) 



io6 beale's calisthenics. 



The Foil. 



The foil is a circular or polygonal and tapering bar of 
pliable and very highly tempered steel, mounted with 
handle and guard the same as any sword, and pro- 



vided with a " button " on the point to prevent danger 
while in use. From its nature the foil can only be em- 
ployed in thrusting, and as it has no edge can be 
handled without liability of cutting wounds. The 
length of the blade should be in proportion to the per- 
son using it, 31 inches being the medium length for 
men, and 38 inches from hilt to point being the longest 
which is permitted ; a mask should be worn to protect 
the face against accident. The blade of the foil is techni- 
cally divided into two parts — the "forte," and "feeble," 
the first extending from the hilt to the centre, and the 
other from the centre to the point. 

The Guard. 

Hold the foil in the right hand, at the same time 
hold the point or button in the left. Let go with the 
left hand, and pass the foil quickly over the head in a 
semi-circle and bring it down to guard, with the point 
toward the adversary, not higher than his face nor 
lower than his lowest rib.. At the same moment as the 



beale's calisthenics. 107 

foil is being brought into position, the left hand, with 
fingers extended, must be raised to a level with the 
head, as a counterbalance to the motions which are to 
take place. The right foot must be advanced one step 
before the left, the heels be in a straight line, the knees 
slightly bent so as to make eas)', supple movements. 

There are three openings or entrances : 

The inside, comprising the whole breast from shoul- 
der to shoulder. 

The outside, which is attacked by all thrusts made 
above the wrist on the outside of the sword ; and 

The low parts, embracing from the armpits to the 
hips. 

For reaching and guarding the entrances, there are 
five positions of the wrist : Prime, Seconde, Tierce, 
Carte, and Quinte. The most important, and those to 
commence with, are carte and tierce. 

In crossing swords with an adversary, press your 
sword against his with sufificient force to prevent any 
movement taking you unprepared. This is called en- 
gaging. 

To disengage, is to slip the point of your sword 
quickly under his and to raise it again on the other side, 
pressing in a direction opposite to that in the previous 
case. 

The following are directions for the principal guards 
and thrusts with accompanying drawings : 

Carte, guard. Turn the wrist with nails upward ; 
the hand, on a line with the lower part of breast ; arm 



io8 beale's calisthenics. 

somewhat bent, and elbow inclined a little outward ; 
the point of foil elevated at an angle of about fifteen 
degrees, and directed against the upper part of adver- 
sary's breast. 

Thrust. Being at the guard in carte, straighten the 
arm, raise the wrist above the head, drop the foil point 




to a line with the adversary's breast, throw first the 
wrist, then the whole body forward by a lunge with the 
right foot, the left foot remaining firm. The left hand 
should be dropped during the lunge to a level with the 
thigh, extended about a foot from the body, it then 
acts as a counterpoise. The body during the whole 
movement must be kept perfectly upright. 

Carte over the arni^ is a variety of tbi§ thrust. 



beale's calisthenics. 



109 



The sword is driven over the adversary's blade from 
the carte position, but in the tierce line. 

Low carte. Engage your adversary's blade in carte, 
then drop the point under his wrist, in a line to his 
elbow, and thrust at his flank, the body being consider- 
ably bent. 

Flanqonnade or octave. Engage adversary's blade 




in carte and bind it with yours, then carry your point 
behind his wrist and under his elbow, and without 
quitting his blade plunge your point to his flank. 

Tierce, guard. As in carte, the nails and wrist 
being somewhat more downward, and the arm stretched 
a little outward, to cover the outside. 

Parade. Move arm, from the guard, obliquely down- 



no 



beat.e's calisthenics. 



ward to the right, about six inches, and oppose the in- 
side of your adversary's blade. 

Thrust. From the guard, turn wrist with nails down- 
ward the same height as in carte, the inside of the arm 
in a line with the right temple, then thrust and lunge 
as in carte. 

SecONDE. Parade. Nails and wrist downward, hand 




SECONDE. 



opposed outward, and blade pointing low, should form 
an angle of 45 degrees with the ground. 

Thrust. The same as in tierce, but delivered under 
the adversary's wrist and elbow, to a point between his 
right armpit and right breast, the body to be more bent 
than in carte or tierce. 



beale's calisthenics. 



Ill 



Prime. Parade. In using prime to parry the thrust 
in seconde, pass your point over your adversary's blade, 
lower it to the waist, keeping your wrist as high as your 
mouth, nails downward, elbow bent, and body held 
back as far as possible. The left foot should also be 
drawn back a few inches to remove the body further 
from the hostile point. 




Thrust. An extension movement from the parade. 

QuiNTE. Parade. Wrist in high carte, sword-point 
low, and oppose from the forte of the outside edge of 
your blade. 

Thrust. Make a feint on the half-circle parade with 
the wrist in carte ; disengage your point over the ad- 
versary's blade, and thrust directly at his flank. 



ii5 beale's calisthenics. 

Half-circle. Parade. One of the principal de- 
fensive parades; straighten arm, keep wrist in Hne with 
shoulder, nails up. By quick motion of wrist sweep 
point from right to left in a circle covering your body 
from head to knee, until your adversary's blade is 
found and opposition established. 




QUINTE. 

The parades parry thrusts as follows : 

Carte, with wrist low, parries low carte, and seconde 
with wrist raised, all the thrusts over the point on in- 
side of the sword and the flan^onnade. 

Tierce parries high carte, with raised wrist parries 
tierce. 

Seconde parries all lower thrusts both inside and out- 
side. 



BE ale's calisthenics. 1 13 

Half-circle parries carte, high carte tierce and se- 
conde. 

Prime parries carte, low carte and seconde. 

Quinte parries seconde and flangonnade. 

In all parades and parries care must be taken not to 
parry so wide as to leave the other side exposed to a 
thrust. 

Every parade has its return, which should be made 
quickly and with decision. 

After carte, parry, return in carte. 

After tierce, return in tierce. 

After parrying high carte, return seconde. 

After parrying seconde, return in quinte. 

After parade in prime, return seconde or low carte. 

Feints, of which there are many, consist in threaten- 
ing an attack on one side of the sword and executing 
it on the other. The best parry against a feint is the 
half-circle, which is certain to find your adversary's 
sword. 

Salute. The salute is a courteous opening of the 
fencing, and consists in gracefully taking off the hat 
while yourself and adversary measure off the distance. 

The word Parade means literally Parry. 



PART X. 

DRESS. 

Years of experience have proved that a coarse twilled 
flannel makes the best dress to exercise in. Hand- 
somer and lighter stuffs are not so suitable on account 
of their wearing too quickly. 

Taking everything into consideration, a dark-blue 
color is the best. A cambric lining should be used where 
the dress is liable to stain the underclothes. A suit for 
a medium-sized girl will require about eight yards of 
material, the suit consisting of the dress and drawers, 
which must be worn on account of their warmth, and 
should fasten a little below the knee. Of course, 
flounces, rows of white or yellow braid, with other 
trimmings on the body and cuffs, also on the belt and 
pocket-laps, with some conspicuous buttons, may be 
added, according to taste. About six dollars ought to 
pay for the whole outfit, together with a cap. Always 
wear easy, broad-soled, low-heeled shoes. Never at- 
tempt any exercises with the feet perched on the top 
of French heels. In fact, high heels and corsets are 
not compatible with graceful and easy motions, and 
must therefore be avoided. Boots are better than low 
shoes, as the latter afford no support to the ankles. 
("4) 



beale's calisthenics. 115 

After exercising, stay indoors until the body is cooled, 
or, if necessary to go out, always throw on a cloak or 
wrap of some sort, and never neglect overshoes in wet 
or cold weather. These little precautions are easily 
taken and will prevent cold. 

Such exercises as the broom drill, performed by a 
number of pupils, never show so well as when all the 
pupils are dressed alike. Any semi-military, easily- 
made costume will do, and no matter how cheap the 
material, it will look well, if well cut and trimmed. 

The illustrations accompanying the broom drill exer- 
cises will give the designer an idea of what is neces- 
sary. 



PART XL 

EXERCISES OF STRENGTH AND ENDUR- 
ANCE. 

Under this head come various exercises or acquire- 
ments which ought to be taught to and practised by the 
young. They naturally follow calisthenic exercises 
which have prepared the muscles for exertion of a dif- 
ferent character. 

Carrying Weight. 

The power of raising and carrying weight is of great 
importance in a general view. Many advantages will 
be derived from it ; for besides strengthening the loco- 
motive muscles upon which all our physical operations 
depend, it will fortify also the whole system and all the 
organs. All persons, moreover, may at some time find 
themselves under the necessity of carrying considerable 
weight — perhaps some one wounded — and may be glad 
to have acquired and cultivated the power to perform 
such an act. 

In accustoming young persons to carry burdens, they 
should be taught to support what is on the back first 
with one hand and then with the other. By these 

means the muscles are equally exercised on both sides 

(1 16) 



BEALE'S CALISTHENICS. II/ 

and acquire an equal development. These burdens, 
however, must not exceed their strength ; and they 
should be taught not to carry on one side in preference, 
for fear of deforming the limbs. 

There are several modes of supporting weights, and 
of trying the amount of power possessed for this kind 
of exercise. 

One method consists in loading the shoulders with 
sacks full of articles whose weight is previously known ; 
the position of the arms and hands is such (the hands 
being upon the knees) that the pupil can support a 
great weight. 

A second method supports a weight by means of a 
hod. This is filled with balls or stones, of which the 
weight is known. 

The form of the weight is of consequence. A sol- 
dier now carries with ease a knapsack full of articles, 
and additional weight above it, because the flat shape 
that has been lately adopted fits the body, and lies close 
to the back, and the centre of gravity is thus very little 
deranged. But if the knapsack were of the old shape, 
very projecting and very round, the soldier would be 
forced to incline his body forward, and would not be 
able to carry as great a weight, nor march as long a 
time, in consequence of fatigue. It is for this reason, 
among others, desirable to extend the knowledge of the 
most simple rules of mechanics, because these rules are 
serviceable in avoiding many dangers, and diminishing 
the fatigue and the efforts that vacillation in the move- 



ii8 beale's calisthenics. 

ments produces. We may make use of a hook to bear 
boxes or bags in addition, with the weights marked, and 
thus learn the carrier's strength. 

Milo, says history, first carried a calf immediately 
after its birth, and continued to do so every day till it 
had reached its full size. It was said by this means that 
he was able to carry even the ox itself, and afterward 
throw it on the ground and kill it with his fist. 

Augustus the Second, King of Poland, carried a man 
upon his hand. 

A man named Roussel, a laborer in the environs of 
Lisle, who on a smaller scale (being but four feet ten 
inches in height), was formed exactly like the Farnese 
Hercules, raised on his shoulders a weight of eighteen 
hundred pounds. He cleared a circle six feet in height 
with very little spring and one hundred weight in each 
hand. When seated on the ground, he rose up without 
aid, carrying two men on his arms. Equally astonish- 
ing in the strength of his loins, he took up two hun- 
dredweight leaning backwards over a chair. " I have 
seen this remarkable man," says Friedlander : " the 
whole of his family are very strong: his sister and 
brother are equally remarkable in this point." It is 
very striking to find in him the characteristic traits 
with which antiquity depicted the ideal of bodily 
strength. 

In the Encyclopsedia of Krumtz, vol. Ixxii., we find 
instances of some men similar to Roussel, who lived at 
the commencement of the last century. A man named 



beale's calisthenics. 119 

Eckenberg raised a cannon of two thousand five hun- 
dred pounds weight ; and two strong men were unable 
to take from him a stick that he held between his 
teeth. 

In number 446 of the Bibliotheque Britannique, is to 
be found a report of some trials made by a Mr. Shulze, 
in his manufactory, of the strength of men of different 
heights. These trials show what influence an elevated 
stature has upon the vertical height to which a man 
can raise any weight. A short man is, in his turn, 
capable of employing more force in another direction. 

Throwing the Discus. 

Among the Greeks, throwing the discus did not form 
part of the games till the eighteenth Olympiad. This 
exercise consisted in throwing, as far as possible, a mass 
of wood or stone, but more commonly of iron or cop- 
per, of a lenticular form. From the testimony of an- 
cient authors, there was no mark or butt fixed, except 
the spot where the discus thrown by the strongest of 
the discoboli alighted. Mercuriali has handed down to 
us three engravings, in which the discus is not of the 
same shape. The first engraving represents four disco- 
boli in the act of throwing with the right hand a discus 
which is as thick at the circumference as at the centre, 
which has been bored. The second represents the 
statue of a discobolus holding a discus apparently of 
a spherical form, in the left hand. The third shows 
the arm of an athlete with a flat discus. The discus in 



120 BEALE S CALISTHENICS. 

the last two engravings now mentioned, covers the 
greater part of the front of the forearm ; and all that the 
ancients have written re-specting this instrument, tends 
to show that it was of enormous size and weight. Homer 
tells us, that the athletes threw the discus either up into 
the air merely as a prelude to accustom their arms to it, 
or horizontally, when they were striving for the prize. 

To perform this exercise properly, the thrower should 
not only balance the discus well on the right arm, but 
at the moment it leaves the hand, he should throw the 
whole of the right side forward, so that the impulse 
may be assisted by the weight of the whole body. This 
exercise very much strengthens the body, and develops, 
in a particular manner, the limb by which the discus is 
thrown. It may be usefully employed in cases where 
it is desirable to remedy weakness in either of th© arms ; 
and it is well calculated to bring up the power of the 
left arm to that of the right. The modern quoit differs 
from the ancient discus only in this, that the instru- 
ment so called is much smaller than the discus, that its 
use is a mere idle pastime, and that the object is always 
to throw it as close as possible to a fixed mark, requir- 
ing more skill than strength. 

It is evident that the discus may be heaved from 
above the shoulder as well as flung from below. No 
exercises can excel these for the acquirement of power. 
They ought to be much practised with both hands. A 
man of moderate strength will throw a pound weight of 
lead a distance of 140 feet, or thereabouts. 



BEALE S CALISTHENICS. 121 

Climbing. 

Climbing is the art of transporting the body in any 
direction, by the aid, in general, both of the hands and 
feet. The climbing-stand consists of two strong poles, 
about fifteen feet high, and from fifteen to twenty-five 
feet distant, which are firmly fixed in the ground, and 
support a beam strongly fastened to them. One pole 
is two inches and a half in diameter ; the other, which 
serves as a mast, should be considerably thicker ; and 
both serve the purpose of climbing. To the beam are 
attached other implements of climbing, viz. : a ladder, 
an inclined board, a mast, an inclined pole, a horizontal 
bar, a rope ladder, an upright, an inclined, and a level 
rope. 

Kinds of Climbing. 

Climbing on fixed bodies should first be practised. 

The Ladder. 
Exercises on the ladder may be practised in the fol- 
lowing ways : 

1. By ascending and descending as usual. 

2. With one hand, carrying something in the other. 

3. Without using the hands. 

4. Passing another on the front of the ladder, or 
swinging to the back, to let another pass. 

The Inclined Board. 
This should be rather rough, about two feet broad, 
and two inches thick. To climb it, it is necessary to 



122 BEALE'S calisthenics. 

seize both sides with the hands, and to place the feet 
flat in the middle, the inclination of the board being 
diminished with the progress of the pupil. 

At first it may form with the ground an angle of 
about thirty degrees, and the climber should not go 
more than half-way up. This angle may gradually be 
augmented to a right angle, or the direction of the 
board may be made perpendicular. When the board is 
thus little or not at all inclined, the body must be much 
curved inward, and the legs thrust up, so that the 
higher one is nearly even with the hand. In descend- 
ing, small and quick steps are necessary. 

The Upright Pole. 

The upright pole should be about two inches and a 
half in diameter, perfectly smooth and free from splin- 
ters. 

The position of the climber should be such that 
nothing touches the pole except the feet, legs, knees, 
and hands. He grasps as high as possible with both 
hands, raises himself by bending the body and drawing 
his legs up the pole, holds fast by them, extends the 
body, again grasps higher up with his hands, and con- 
tinues the same use of the legs and arms. The de- 
scent is performed by sliding down with the legs, and 
scarcely touching with the hands. 



BEALE S CALISTHENICS. I23 

The Mast. 
This is more difficult, as it cannot be grasped with 
the hands ; and it consequently should not be practised 
until the climber is expert in the previous exercises. 
The position of the legs is the same as for the pole ; 
but, instead of grasping the mast, the climber lays hold 
of his left arm with his right hand, or the reverse, and 
clings to the mast with the whole body. 

The Slant Pole. 

This must be at least three inches thick ; and as, in 
this exercise, the hands bear more of the weight than 
in climbing the upright pole, it should not be attempted 
until expertness in the other is acquired. 

The Horizontal, or Slightly Inclined Bar. 

This may be about two inches wide at top, from ten 
to fifteen feet long, and supported by two posts, re- 
spectively six and seven feet high. The climber must 
grasp with both hands as high a part of the bar as he 
can reach, and, with arms extended, support his own 
weight as long as possible. He must next endeavor to 
bend the elbows so much, that one shoulder remains 
close under the bar. Or, he may place both hands on 
the same side, and draw himself up so far as to see over 
it, keeping the legs and feet close and extended. 

He may then hang with his hands fixed on both 
sides, near to each other, having the elbows much bent, 
the upper parts of the arms close to the body, and one 



124 BEALE S CALISTHENICS. 

shoulder close under the bar ; may lower the head back- 
wards, and may, at the same time, raise the feet to 
touch each other over the bar. In the last position, he 
may move the hands one before the other, forward or 
.backward, and may either slide the feet along the bar, 
or alternately change them like the hands, and retain a 
similar hold. 

Hanging also by the hands alone, he moves them 
either forward or backward, keeping the arms firm, and 
the feet close and extended. Or, he may place himself 
in front of the bar, hanging by both hands, and move 
laterally. Being likewise in front of the bar, with his 
hands resting upon it, he may move along the bar either 
to the right or left. The climber may endeavor to sit 
upon the bar, for instance, on the right side, by taking 
hold with the right knee-joint, grasping firmly with the 
right hand, and bringing the left armpit over the bar. 
The riding position is thus easily obtained. From the 
riding position, he may, by supporting himself with one 
thigh, turn toward the front of the bar, allowing the 
leg of the other side to hang down ; and he may then 
very easily move along the bar sideways, by raising his 
body with his hands placed laterally on the bar. 

The Rope Ladder. 

This should have several rundles to spread it out, and 
ought, in all respects, to be so constructed as not to 
twist and entangle. The only difficulty here is that, as 
it hangs perpendicularly, and is flexible, its steps are 



BEALE S CALISTHENICS. 125 

liable to be pushed forward, and in that case the body- 
is thrown into an oblique position, and the whole 
weight falls on the hands. To prevent this, the climber 
must keep the body stretched out and upright. 

The Upright Rope. 

In this exercise, the securing the rope may be effected 
in various ways. In the first method the hands and 
feet alone are employed. The feet are crossed ; the 
rope passes between them, and is held fast by their 
pressure ; the hands then grasp higher ; the feet are 
drawn up ; they are again applied to the rope, and the 
same process is repeated. In the second, which is the 
sailor's method, the rope passes from the hands, gener- 
ally along the right thigh, just above the knee ; winds 
round the inside of the thigh, under the knee-joint, over 
the outside of the leg, and across the instep, whence it 
hangs loose ; and the climber, by treading with the left 
foot upon that part of the rope where it crosses the 
right one, is firmly supported. This mode of climbing 
requires the right leg and foot to be so managed that 
the rope keeps its proper winding whenever it is quitted 
by the left foot. In descending, to prevent injury, the 
hands must be lowered alternately. 

To rest upon the upright rope, the climber must 
swing the right foot round the rope, so as to wind it 
three or four times round the leg; must turn it, by 
means of the left foot, once or twice round the right 
one, of which the toes are to be bent upwards ; and 



126 beale's calisthenics. 

must tread firmly with the left foot upon the last wind- 
ing. Or, to obtain a more perfect rest, he may lower 
his hands along the rope, hold with the right hand, 
stoop, grasp with the left the part of the rope below 
the feet, raise it and himself again, and wind it round 
his shoulders, etc., until he is firmly supported. 

The Oblique Rope. 

The climber must fix himself to the rope and advance 
the hands along it, as already directed. The feet may 
move along the rope alternately ; or one leg, hanging 
over the rope, may slide along it ; or, which is best, the 
sole of one foot may be laid upon the rope, and the 
other leg across its instep, so that the friction is not felt. 

The Level Rope. 

This may have its ends fastened to posts of equal 
heights ; and the same exercises may be performed 
upon it. 

Climbing Trees. 

In attempting this exercise, the kind of the wood 
and strength of the branches must be considered. Sum- 
mer is the best time for practising it, as withered 
branches are then most easily discerned ; and even then 
it is best to climb low trees, until some experience is 
acquired. As the surface of branches is smooth, or 
moist and slippery, the hands must never for a moment 
be relaxed. 



beale's calisthenics. 127 

Swimming. 

Swimming, considered with regard to the movements 
that it requires, is useful in promoting great muscular 
strength ; but the good effects are not solely the result 
of the exercise that the muscles receive, but partly of 
the medium in which the body is moved. Both the 
considerable increase of general force, and the tranquil- 
izing of the nervous system produced by swimming, 
arise chiefly from this, that the movements, in conse- 
quence of the cold and dense medium in which they 
take place, occasion no loss. It is easy to conceive of 
what utility swimming must be, where the very high state 
of the atmospheric temperature requires inactivity in 
consequence of the excessive loss caused by the slight- 
est movement. It then becomes an exceedingly val- 
uable resource, the only one, indeed, by which muscular 
weakness can be remedied, and the energy of the vital 
functions maintained. We must, therefore, regard 
swimming as one of the most beneficial exercises that 
can be taken in summer. 

The ancients, particularly the Athenians, regarded 
swimming as indispensable; and when they wished to 
designate a man who was fit for nothing, they used to 
say, "he cannot even swim," or, "he can neither read 
nor swim." At many seaports, the art of swimming is 
almost indispensable ; and the sailors' children are as 
familiar with the water as with the air. Copenhagen is 
perhaps the only place where sailors are trained by 



128 beale's calisthenics. 

rules of art ; and there, this exercise is more general 
and in greater perfection than elsewhere. It may here 
be observed, that it is not fear alone that prevents a 
man swimming. Swimming is an art that must be 
learned ; and fear is only an obstacle to the learning. 

Preparatory Instructions as to Attitude and Action 
in Swimming. 

As it is on the movements of the limbs, and a cer- 
tain attitude of the body, that the power of swimming 
depends, its first principles may evidently be acquired 
out of the water. 

Attitude. 

The head must be drawn back, and the chin elevated, 
the breast projected, and the back hollowed and kept 
steady. The head can scarcely be thrown too much 
back, or the back too much hollowed. Those who do 
otherwise, swim with their feet near the surface of the 
water, instead of having them two or three feet deep. 

Action of the Hands. 

In the proper position of the hands, the fingers must 
be kept close, with the thumbs by the edge of the fore- 
fingers ; and the hands made concave on the inside, 
though not so much as to diminish their size and power 
in swimming. The hands, thus formed, should be placed 
just before the breast, the wrist touching it, and the 
fingers pointing forward. 



beale's calisthenics. 129 

The first elevation is formed by raising the ends of 
the fingers taree or four inches higher than the rest of 
the hands. The second, by raising the outer edge of 
the hand two or thr<^e inches higher than the inner 
edge. 

The formation of the hands, their first position, and 
their two modes of elevation, being clearly understood, 
the forward stroke is next made, by projecting them in 
that direction to their utmost extent, employing therein 
their first elevation, ''n order to produce buoyancy, but 
taking care the fingers do not break the surface of the 
water. In the outward stroke of the hands, the second 
elevation must be employed ; and, in it, they must 
sweep downward and outward as low as, but at a dis- 
tance from, the hips, both laterally and anteriorly. 

The retraction of the hands is effected by bringing 
the arms closer to the sides, bending the elbow joints 
upwards and the wrists downwards, so that the hands 
hang down, while the arms are raising them to the first 
position, the action of the hands being gentle and easy. 
In the three movements just described, one arm may be 
exercised at a time, until each is accustomed to the 
action. 

Action of the Feet. 

In drawing up the legs, the knees must be inclined 
inward, and the soles of the feet outward. The throw- 
ing out the feet should be to the extent of the legs, as 
widely from each other as possible. The bringing down 
the legs must be done briskly, until they come close 



130 BEALE S CALISTHENICS. 

together. In drawing up the legs, there is a loss of 
power ; in throwing out the legs, there is a gain equal 
to that loss ; and in bringing down the legs, there is an 
evident gain. 

The arms and legs should act alternately, the arms 
descending while the legs are rising ; and, oppositely, 
the arms rising while the legs are descending. Thus 
the action of both is unceasingly interchanged ; and, 
until great facility in this interchange is effected, no one 
can swim smoothly, or keep the body in one continued 
progressive motion. In practising the action of the 
legs, one hand may rest on the top of a chair, while 
the opposite leg is exercised. When both the arms and 
the legs are separately accustomed to the action, the 
arm and leg of the same side may be exercised together. 

Place and Time of Swimming. 

Place. 

Of all places for swimming, the sea is the best ; run- 
ning waters next ; and ponds the worst. In these a 
particular spot should be chosen, where there is not 
much stream, and which is known to be safe. 

The swimmer should make sure that the bottom is 
not out of his depth ; and, on this subject, he cannot 
be too cautious when he has no one with him who 
knows the place. If capable of diving, he should as- 
certain if the water be suiBciently deep for that pur- 
pose, otherwise he may injure himself against the bot- 



beale's calisthenics. 131 

torn. The bottom should be of gravel, or smooth 
stones, and free from holes, so that he may be in no 
danger of sinking in the mud or wounding the feet. Of 
weeds he must beware ; for if his feet get entangled 
among them, no aid, even if near, may be able to ex- 
tricate him. 

Time. 

The best season of the year for swimming is during 
the months of May, June, July, and August. Morning 
before breakfast — that is to say, from seven till eight 
o'clock — is the time. In the evening, the hair is not 
perfectly dried, and coryza is sometimes the conse- 
quence. Bathing during rain is bad, for it chills the 
water, and, by wetting the clothes, endangers catching 
cold. In practising swimming during those hours of 
the day when the heat of the sun is felt most sensibly, 
if the hair be thick, it should be kept constantly wet ; 
if the head be bald, it must be covered with a handker- 
chief, and frequently wetted. 

It is advisable not to enter the water before digestion 
is finished. The danger in this case arises less from the 
violent movements which generally disorder digestion, 
than from the impression produced by the medium in 
which these movements are executed. It is not less so 
when very hot, or quite cold. It is wrong to enter the 
water in a perspiration, however trifling it may be. 
After violent exercises, it is better to wash and employ 
friction than to bathe. Persons of plethoric tempera- 
ment, who are subject to periodical evacuations, such as 



132 BEALE*S CALISTHENICS. 

hemorrhoids, or even to cutaneous eruptions, will do 

well to abstain from swimming during the appearance 

of these affections. 

Dress. 

Every swimmer should use short drawers, and might, 
in particular places, use canvas slippers. It is even of 
great importance to be able to swim in jacket and 

trousers. 

Aids. 

The aid of the hand is much preferable to corks or 
bladders, because it can be withdrawn gradually and 
insensibly. With this view, a grown-up person may 
take the learner in his arms, carry him into the water 
breast-high, place him nearly flat upon it, support him 
by one hand under the breast, and direct him as to at- 
titude and action. If the support of the hand be very 
gradually withdrawn, the swimmer will, in the course 
of the first ten days, find it quite unnecessary. When 
the aid of the hand cannot be obtained, inflated mem- 
branes or corks may be employed. The only argument 
for their use is, that attitude and action may be per- 
fected while the body is thus supported ; and that, with 
some contrivance, they also may gradually be laid aside, 
though by no means so easily as the hand. 

The best mode of employing corks is to choose 
a piece about a foot long, and six or seven inches 
broad ; to fasten a band across the middle of it ; to 
place it on the back, so that the upper end may come 
between the shoulder-blades, where the edge may be 



beale's calisthenics. 133 

rounded, and to tie the band over the breast. Over 
this, several other pieces of cork, each smaller than the 
preceding, may be fixed, so that, as the swimmer im- 
proves, he may leave them off one by one. Even with 
all these aids, the young swimmer should never venture 
out of his depth, if he cannot swim without them. 

Cramp. 

As to cramp, those chiefly are liable to it who plunge 
into the water when they are heated, who remain in it 
till they are benumbed with cold, or who exhaust them- 
selves by violent exercise. Persons subject to this af- 
fection must be careful with regard to the selection of 
the place where they bathe, if they are not sufficiently 
skilful in swimming to vary their attitudes, and dis- 
pense instantly with the use of the limb attacked by 
cramp. Even when this does occur, the skilful swim- 
mer knows how to reach the shore by the aid of the 
limbs which are unaffected, while the uninstructed one 
is liable to be drowned. 

If attacked in this way in the leg, the swimmer must 
strike out the limb with all his strength, thrusting the 
heel downward and drawing the toes upward, notwith- 
standing the momentary pain it may occasion ; or, he may 
immediately turn flat on his back, and jerk out the af- 
fected limb in the air, taking care not to elevate it so 
high as greatly to disturb the balance of the body. If 
this does not succeed, he must paddle ashore with his 
hands, or keep himself afloat by their aid, until assist- 



134 beale's calisthenics. 

ance reach him. Should he even be unable to float on 
his back, he must put himself in the upright position, 
and keep his head above the surface by merely striking 
the water downward with his hands at the hips, without 
any assistance from the legs. 

Procedure when in the Water, and Usual Mode 
of Front Swimming. 

Entering the Water. 

Instructors should never force young swimmers re- 
luctantly to leap into the water. It would be advisable 
for delicate persons, especially when they intend to 
plunge in, to put a little cotton steeped in oil, and after- 
ward pressed, in their ears, before entering the water. 
This precaution will prevent irritation of the organ of 
hearing. In entering, the head should be wetted first, 
either by plunging in head foremost, or by pouring 
water on it, in order to prevent the pressure of the 
water driving up the blood into it too quickly, and in- 
creasing congestion. The swimmer should next ad- 
vance, by a clear shelving shore or bank, where he has 
ascertained the depth by plumbing or otherwise, till the 
water reaches his breast ; should turn toward the place 
of entrance, and, having inflated his breast, lay it 
upon the water, suffering that to rise to his chin, the 
lips being closed. 

Buoyancy in the Water. 

The head alone is specifically heavier than salt water. 
Even the legs and arms are specifically lighter, and the 



beale's calisthenics. 135 

trunk is still more so. Thus the body cannot sink in 
salt water, even if the lungs were filled, except owing 
to the excessive specific gravity of the head. 

Not only the head, but the legs and arms, are spe- 
cifically heavier than fresh water ; but still the hollow- 
ness of the trunk renders the body altogether too light 
to sink wholly under water, so that some part remains 
above until the lungs become filled. In general, when 
the human body is immersed, one-eleventh of its weight 
remains above the surface in fresh water, and one-tenth 
in salt water. 

In salt water, therefore, a person throwing himself on 
his back, and extending his arms, may easily lie so as 
to keep his mouth and nostrils free for breathing, and, 
by a small motion of the hand, may prevent turning, if 
he perceive any tendency to it. In fresh water, a man 
cannot long continue in that situation, except by the 
action of his hands ; and if no such action be employed, 
the legs and lower part of the body will gradually sink 
into an upright position, the hollow of the breast keep- 
ing the head uppermost. If, however, in this position, 
the head be kept upright above the shoulders, as in 
standing on the ground, the immersion, owing to the 
Weight of the part of the head out of the water, will 
reach above the mouth and nostrils, perhaps a little 
above the eyes. On the contrary, in the same position, 
if the head be leaned back, so that the face is turned 
upwards, the back part of the head has its weight sup- 
ported by the water, and the face will rise an inch 



136 beale's calisthenics. 

higher at every inspiration, and will sink as much at 
every expiration, but never so low that the water can 
come over the mouth. 

For all these reasons, though the impetus given by 
the fall of the body into water occasions its sinking 
to a depth proportioned to the force of the descent, 
its natural buoyancy soon impels it again to the surface, 
where, after a few oscillations up and down, it settles 
with the head free. 

Unfortunately, ignorant people stretch the arms out 
to grasp at anything or nothing, and thereby keep the 
head under ; for the arms and head, together exceeding 
in weight one-tenth of the body, cannot remain above 
the surface at the same time. The buoyancy of the 
trunk, then and then only, occasions the head and 
shoulders to sink, the ridge of the bent back becoming 
the portion exposed ; and, in this attitude, water is 
swallowed, by which the specific gravity is increased, 
and the body settles to the bottom. It is, therefore, 
most important to the safety of the inexperienced to be 
firmly convinced that the body naturally floats. 

To satisfy the beginner of the truth of this. Dr. 
Franklin advises him to choose a place where clear 
water deepens gradually, to walk into it till it is up to 
his breast, to turn his face to the shore, and to throw 
an egg into the water between him and it — so deep that 
he cannot fetch it up but by diving. To encourage 
him to take it up, he must reflect that his progress will 
be from deep to shallow water, and that at any time he 



beale's calisthenics. 137 

may, by bringing his legs under him, and standing on 
the bottom, raise his head far above the water. He 
must then plunge under it, having his eyes open, before 
as well as after going under; throw himself toward the 
egg, and endeavor, by the action of his hands and feet 
against the water, to get forward till within reach of it. 
In this attempt, he will find that the water brings him 
up against his inclination, that it is not so easy to sink 
as he imagined, and that he cannot, but by force, get 
down to the egg. Thus he feels the power of water to 
support him, and learns to confide in that power ; while 
his endeavors to overcome it, and reach the egg, teach 
him the manner of acting on the water with his feet 
and hands, as he afterward must in swimming, in order 
to support his head higher above the water, or to go 
forward through it. 

If, then, any person, however unacquainted with 
swimming, will hold himself perfectly still and upright, 
as if standing with his head somewhat thrown back so 
as to rest on the surface, his face will remain above 
the water, and he will enjoy full freedom of breathing. 
To do this most effectually, the head must be so far 
thrown back that the chin is higher than the forehead, 
the breast inflated, the back quite hollow, and the 
hands and arms kept under water. If these directions 
be carefully observed, the face will float above the 
water, and the body will settle in a diagonal direction. • 

In this case, the only difficulty is to preserve the bal- 
ance of the body. This is secured, as described by 



138 beale's calisthenics. 

Bernardi, by extending the arms laterally under the 
surface of the water, with the legs separated, the one 
to the front and the other behind : thus presenting re- 
sistance to any tendency of the body to incline to either 
side, forward or backward. This posture may be pre- 
served any length of time. 

The Abb^ Paul Moccia, who lived in Naples in 1760, 
perceived, at the age of fifty, that he could never en- 
tirely cover himself in the water. He weighed three 
hundred pounds (Italian weight), but being very fat, he 
lost at least thirty pounds in the water. Robertson had 
just made his experiments on the specific weight of 
man, and everybody was then occupied with the Abb6, 
who could walk in the water with nearly half his body 
out of it. 

Attitude and Action in the Water. 

The swimmer having, by all the preceding means, ac- 
quired confidence, may now practise the instructions 
already given on attitude and action in swimming ; or, 
he may first proceed with the system of Bernardi, which 
immediately follows. As the former have already been 
given in ample detail, there is nothing new here to be 
added respecting them, except that, while the attitude 
is correct, the limbs must be exercised calmly, and free 
from all hurry and trepidation, the breath being held, 
and the breast kept inflated, while a few strokes are 
made. In swimming in the usual way, there is, first, 
extension, flexion, abduction, and adduction of the 



beale's calisthenics. 139 

members; secondly, almost constant dilation of the 
chest, to diminish the mobility of the point of attach- 
ment of the muscles which are inserted in the elastic 
sides of this cavity, and to render the body specifically 
lighter ; thirdly, constant action of the muscles of the 
back part of the neck, to raise the head, which is rela- 
tively very heavy, and to allow the air free entrance to 
the lungs. 

Respiration in Swimming. 

If the breath is drawn at the moment when the 
swimmer strikes out with the legs, instead of when the 
body is elevated by the hands descending toward the 
hips, the head partially sinks, the face is driven against 
the water, and the mouth becomes filled. If, on the 
contrary, the breath is drawn when the body is elevated 
by the hands descending toward the hips, when the 
progress of the body forward consequently ceases, when 
the face is no longer driven against the water, but is 
elevated above the surface, — then, not only cannot the 
water enter, but if the mouth were at other times even 
with, or partly under the surface, no water could enter 
it, as the air, at such times, driven outward between the 
lips, would elTectually prevent it. The breath should 
accordingly be expired while the body, at the next 
stroke, is sent forward by the action of the legs. 

Coming out of the Water, 
Too much fatigue in the water weakens the strength 
and presence of mind necessary to avoid accidents. A 



I40 beale's calisthenics. 

person who is fatigued, and remains there without mo- 
tion, soon becomes weak and chilly. As soon as he 
feels fatigued, chill, or numbed, he should quit the 
water, and dry and dress himself as quickly as possible. 
Friction, previous to dressing, drives the blood over 
every part of the body, creates an agreeable glow, and 
strengthens the joints and muscles. 

Upright Swimming. 

Bernardis System. 

The principal reasons given by Bernardi for recom- 
mending the upright position in swimming, are — its con- 
formity to the accustomed movement of the limbs ; the 
freedom it gives to the hands and arms, by which any 
impediment may be removed, or any offered aid readily 
laid hold of ; vision all around ; a much greater facility 
of breathing ; and lastly, that much less of the body is 
exposed to the risk of being laid hold of by persons 
struggling in the water. 

The less we alter our method of advancing in the 
water from what is habitual to us on shore, the more 
easy do we find a continued exercise of it. The most 
important consequence of this is, that, though a person 
swimming in an upright posture advances more slowly, 
he is able to continue his course much longer ; and cer- 
tainly nothing can be more beneficial to a swimmer 
than whatever tends to husband his strength, and to 
enable him to remain long in the water with safety. 

Bernardi's primary object is to enable the pupil to 



beale's calisthenics. 141 

float in an upright posture, and to feel confidence in the 
buoyancy of his body. He accordingly supports the 
pupil under the shoulders until he floats tranquilly with 
the head and part of the neck above the surface, the 
arms being stretched out horizontally under water. 
From time to time, the supporting arm is removed, but 
again restored, so as never to suffer the head to sink, 
which would disturb the growing confidence and give 
rise to efforts destructive of the success of the lesson. 
In this early stage, the unsteadiness of the body is the 
chief difficulty to be overcome. 

The head is the great regulator of our movements in 
water. Its smallest inclination to either side instantly 
operates on the whole body, and, if not corrected, 
throws it into a horizontal posture. The pupil must, 
therefore, restore any disturbance of equilibrium by a 
cautious movement of the head alone in an opposite 
direction. This first lesson being familiarized by prac- 
tise, he is taught the use of the legs and arms for bal- 
ancing the body in the water. One leg being stretched 
forward, the other backward, and the arms laterally, he 
soon finds himself steadily sustained, and independent 
of further aid in floating. 

When these first steps have been gained, the sweep- 
ing semi-circular motion of the arms is shown. This is 
practised slowly, without motion forwards, until at- 
tained with precision. After this, a slight inclination 
of the body from the upright position occasions its ad- 
vancing. The motion of striking with the legs is added 



142 BEALE S CALISTHENICS. 

in the same measured manner, so that the pupil is not 
perplexed by the acquisition of more than one thing at 
' a time. In this method, the motions of both arms and 
legs differ from those we have so carefully described, 
only in so far as they are modified by a more upright 
position. It is optional, therefore, with the reader, to 
practise either method. The general principles of both 
are now before him. 

The upright position a little inclined backwards 
(which, like every other change of posture, must be 
done deliberately, by the corresponding movement of 
the head), reversing in this case the motion of the arms, 
and striking the flat part of the foot down and a little 
forward, gives the motion backward, which is performed 
with greater ease than when the body is laid horizon- 
tally on the back. According to this system, Bernard! 
says, a swimmer ought at every stroke to urge himself 
forward a distance equal to the length of his body. A 
good swimmer ought to make about three miles an 
hour. A good day's journey may thus be achieved, if 
the strength be used with due discretion, and the swim- 
mer be familiar with the various means by which it may 
be recruited. 

Of Bernardi's successful practice he says : " Having 
been appointed to instruct the youths of the Royal 
Naval Academy of Naples in the art of swimming, a 
trial of the proficiency of the pupils took place, under 
the inspection of a number of people assembkd on the 
shore for that purpose, on the tenth day of their in- 



beale's calisthenics. 143 

struction. A twelve-oared boat attended the progress 
of the pupils, from motives of precaution. They swam 
so far out in the bay, that at length the heads of the 
young men could with difficulty be discerned with the 
naked eye ; and the Major-General of Marine, Forte- 
guerri, for whose inspection the exhibition was in- 
tended, expressed serious apprehensions for their safety. 
Upon their return to the shore, the young men, how- 
ever, assured him that they felt so little exhausted as 
to be willing immediately to repeat the exertion." An 
official report on the subject has also been drawn up by a 
commission (appointed by the Neapolitan government), 
after devoting a month to the investigation of Bernardi's 
plan, and it states as follows : 

" I. It has been established by the experience of more 
than a hundred persons of different bodily constitutions, 
that the human body is lighter than water, and conse- 
quently will float by nature ; but that the art of swim- 
ming must be acquired, to render that privilege useful. 

" 2. That Bernardi's system is new, in so far as it is 
founded on the principle of husbanding the strength, 
and rendering the power of recruiting it easy. The 
speed, according to the new method, is no doubt dimin- 
ished, but security is much more important than speed ; 
and the new plan is not exclusive of the old, when oc- 
casions require great effort. 

" 3. That the new method is sooner learned than the 
old, to the extent of advancing a pupil in one day as 
far as a month's instruction on the old plan." 



i44 beale's calisthenics. 

Treading Water. 

This differs little from the system just described. As 
in it, the position is upright ; but progression is ob- 
tained by the action of the legs alone. There is little 
power in this method of swimming ; but it may be very 
useful in rescuing drowning persons. 

The arms should be folded across, below the breast, 
or compressed against the hips, and the legs employed 
as in front swimming, except as to time and extent. 
They should perform their action in half the usual 
time, or two strokes should be taken in the time of one ; 
because, acting perpendicularly, each stroke would 
otherwise raise the swimmer too much, and he would 
sink too low between the strokes, were they not quickly 
to follow each other. They should also work in about 
two-thirds of the usual space, preserving the upper or 
stronger, and omitting the lower or weaker, part of the 
stroke. 

There is, however, another mode of treading water, 
in which the thighs are separated, and the legs slightly 
bent, or curved together, as in a half-sitting posture. 
Here the legs are used alternately, so that, while one 
remains more contracted, the other, less so, describes a 
circle. By this method, the swimmer does not seem to 
hop in the water, but remains nearly at the same height. 

Back Swimming. 
In swimming on the back, the action of the thoracic 
member is weaker, because the swimmer can support 



BEALE S CALISTHENICS. I45 

himself on the water without their assistance. The 
muscular contractions take place principally in the mus- 
cles of the abdominal members, and in those of the 
anterior part of the neck. Though little calculated for 
progression, it is the easiest of all methods, because, 
much of the head being immersed, little effort is re- 
quired for support. For this purpose, the swimmer 
must lie down gently upon the water, the body ex- 
tended, the head kept in a line with it, so that the back 
and much of the upper part of the head may be im- 
mersed ; the head and breast must remain perfectly un- 
agitated by the action of the legs ; the hand laid on the 
thighs, and the legs employed as in front swimming, 
care being taken that the knees do not rise out of the 
water. The arms may, however, be used in various 
ways in swimming on the back. 

In the method called winging, the arms are extended 
till in a line with each other ; they must then be struck 
down to the thighs, with the palms turned in that di- 
rection, and the thumbs inclining downward to increase 
the buoyancy, the palms must then be moved edge- 
wise, and the arms elevated as before, and so on, repeat- 
ing the same actions. The legs should throughout 
make one stroke as the arms are struck down, and an- 
other as they are elevated. The other mode, called 
finning, differs from this only in the stroke of the arms 
being shorter, and made in the same time as that of the 
legs. 

In back swimming, the body should be extended 



146 BiEALE'S CALISTHENICS. 

after each stroke, and long pauses made between these. 
The act of passing from front to back, or back to front 
swimming, must always be performed immediately after 
throwing out the feet. To turn from the breast to the 
back, the legs must be raised forward, and the head 
thrown backward, until the body is in a right position. 
To turn from the back to the breast, the legs must be 
dropped, and the body thrown forward on the breast. 

Floating. 

Floating is properly a transition from swimming on 
the back. To effect it, it is necessary, while the legs 
are gently exercising, to extend the arms as far as pos- 
sible beyond the head, equidistant from, and parallel 
with its sides, but never rising above the surface ; to 
immerse the head rather deeply, and elevate the chin 
more than the forehead ; to inflate the chest while 
taking this position, and so to keep it as much as pos- 
sible, and to cease the action of the legs, and put the 
feet together. The swimmer will thus be able to float, 
rising a little with every inspiration, and falling with 
every expiration. Should the feet descend, the loins 
may be hollowed. 

Side Swimming. 

For this purpose, the body may be turned either 
upon the right or left side ; the feet must perform their 
usual motions ; the arms also require peculiar guidance. 
In lowering the left, and elevating the right side, the 



beale's calisthenics. 147 

swimmer must strike forward with the left hand, and 
sidewise with the right ; the back of the latter being 
front instead of upward, and the thumb-side of the 
hand downward to serve as an oar. In turning on the 
right side, the swimmer must strike out with the right 
hand, and use the left as an oar. In both cases, the 
lower arm stretches itself out quickly, at the same time 
that the feet are striking ; and the upper arm strikes at 
the same time that the feet are impelling, the hand of 
the latter arm beginning its stroke on a level with the 
head. While this hand is again brought forward, and 
the feet are contracted, the lower hand is drawn back 
toward the breast, rather to sustain than to impel. As 
side swimming presents to the water a smaller surface 
than front swimming, it is preferable when rapidity is 
necessary. But, though generally adopted when it is 
required to pass over a short distance with rapidity, it 
is much more fatiguing than the preceding methods. 

Plunging. 

In the leap to plunge, the legs must be kept together, 
the arms close, and the plunge made either with the 
feet or the head foremost. With the feet foremost they 
must be kept together, and the body inclined back- 
wards. With the head foremost, the methods vary. 

In the deep plunge, which is used where it is known 
that there is depth of water, the swimmer has his arms 
outstretched, his knees bent, and his body leaned for- 
ward till the head descends nearly to the feet, when 



148 beale's calisthenics. 

the spine and knees are extended. This plunge may- 
be made without the sHghtest noise. When the swim- 
mer rises to the surface, he must not open his mouth 
before previously repelling the water. 

In the flat plunge, which is used in shallow water, or 
where the depth is unknown, and which can be made 
only from a small height, the swimmer must fling him- 
self forward, in order to extend the line of the plunge 
as much as possible under the surface of the water; 
and, as soon as he touches it, he must keep his head up, 
his back hollow, and his hands stretched forward, flat 
and inclined upward. He will thus dart forward a con- 
siderable way close under the surface, so that his head 
will reach it before the impulse ceases to operate. 



Diving. 

The swimmer may prepare for diving by taking a 
slow and full inspiration, letting himself sink gently 
into the water, and expelling the breath by degrees, 
when the heart begins to beat strongly. In order to 
descend in diving, the head must be bent forward upon 
the breast, the back made round, and the legs thrown 
out with greater vigor than usual ; but the arms and 
hands, instead of being struck forward as in swimming, 
must move rather backward, or come out lower, and 
pass more behind. The eyes should, meanwhile, be 
kept open, as, if the water be clear, it enables the diver 
to ascertain its depth, and see whatever lies at the bot- 



beale's calisthenics. 149 

torn ; and, when he has obtained a perpendicular posi- 
tion, he should extend his hands like feelers. 

To move forward, the head must be raised, and the 
back straightened a little. Still, in swimming between 
top and bottom, the head must be kept a little down- 
ward, and the feet be thrown out a little higher than 
when swimming on the surface, and if the swimmer 
thinks that he approaches too near the surface, he must 
press the palms upwards. To ascend, the chin must 
be held up, the back made concave, the hands struck 
^out high, and brought briskly down. 

Thrusting. 

This is a transition from front swimming, in which 
the attitude and motions of the feet are still the same, 
but those of the hands very different. One arm, the 
right for instance, is lifted entirely out of the water, 
thrust forward as much as possible, and, when at the 
utmost stretch, let fall, with the hand hollowed, into 
the water, which it grasps or pulls toward the swimmer 
in its return transversely toward the opposite armpit. 
While the right arm is thus stretched forth, the left, 
with the hand expanded, describes a small circle to sus- 
tain the body, and, while the right arm pulls toward 
the swimmer, the left, in a widely-described circle, is 
carried rapidly under the breast, toward the hip. 

When the left arm has completed these movements, 
it, in its turn, is lifted from the water, stretched for- 
ward, and pulled back, the right arm describing first the 



150 beale's calisthenics. 

smaller, then the larger circle. The feet make their 
movements during the describing of the larger circle. 
The thrust requires much practise, but, when well ac- 
quired, it not only relieves the swimmer, but enables 
him to make great advance in the water, and is ap- 
plicable to cases where rapidity is required for a short 
distance. 

Springing. 

Some swimmers, at every stroke, raise not only their 
neck and shoulders, but breast and body, out of the 
water. This, when habitual, exhausts without any use- 
ful purpose. As an occasional effort, however, it may 
be useful in seizing objects above ; and it may then best 
be performed by the swimmer drawing his feet as close 
as possible under his body, stretching his hands for- 
ward, and, with both feet and hands, striking the water 
strongly, so as to throw himself out of it as high as 
the hips. 

One-arm Swimming. 

Here the swimmer must be more erect- than usual, 
hold his head more backward, and use the legs and 
arm more quickly and powerfully. The arm, at its full 
extent, must be struck out rather across the body, and 
brought down before, and the breast kept inflated. 
This mode of swimming is best adapted for assisting 
persons who are drowning, and should be frequently 
practised — the learner carrying first under, then over 
the water, a weight of a few pounds. 



beale's calisthenics. 151 

In assisting drowning persons, however, great care 
should be taken to avoid being caught hold of by them. 
They should be approached from behind, and driven 
before, or drawn after the swimmer to the shore, by 
the intervention, if possible, of anything that may be 
at hand, and if nothing be at hand, by means of their 
hair; and they should, if possible, be got on their 
backs. Should they attempt to seize the swimmer, he 
must cast them loose immediately, and, if seized, drop 
them to the bottom, when they will endeavor to rise to 
the surface. 

Two swimmers treading water may assist a drowning 
person by seizing him, one under each arm, and carry- 
ing him along with his head above water, and his body 
and limbs stretched out and motionless. 

Feats in Swimming. 

Men have been known to swim in their clothes a dis- 
tance of 4,000 feet. 

Others have performed 2,200 feet in twenty-nine min- 
utes. 

Some learn to dive and bring out of the water bur- 
dens as heavy as a man. 



PART XII. 
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